CrossFit and Personal Training

• 2:00 Light Row, Bike or Ski

3 rounds, not for time:

• 3 slow overhead squats
• 4 inchworms
• 5 lunges per leg
• 7 push ups

Then,

Build to working load, feeling all three movements with 2-3 repetitions, followed by our final confirmation round:

• 5 Calorie Bike, 3 Thrusters
• 5 Calorie Row, 3 Hang Squat Cleans
• 5 Bar Facing Burpees, 3 Overhead Squats

Running clock for the below portion – score is total time for completion.

i) 21 – 15 – 9

• Assault Bike Calories
• Thrusters

Directly into…

ii) 15 – 12 – 9

• Row for Calories
• Hang Squat Cleans

Directly into…

iii) 12 – 9 – 6

• Bar Facing Burpees
• Overhead Squats

Rx – 95/65

Not for time or score, but for quality:

• Accumulate 2:00 in an L-Sit Hold

** Break up as you see fit

After :30s, 1:00, 1:30, and 2:00, stop to complete:

• 8 Single Arm DB Strict Presses per arm
• :30 sec front plank

• Pigeon pose and couch stretch – 2 mins per side
• Roll calves/achilles