CrossFit and Personal Training

5 rounds for quality reps:

• 5 squats
• 5 lunges per leg
• 5 banded good mornings
• 5 jumping jacks
• 5 sit ups

Take 12:00 min to build to a Heavy Set of 2

Not a 2-Rep Max, but a heavy, well executed set of 2 repetitions.

• Set #1 – 5 Reps @ 60% of 1RM Deadlift
• Set #2 – 4 Reps @ 65%
• Set #3 – 3 Reps @ 70%
• Set #4 – 2 Reps @ 75%
• Sets 5+… Use remaining time to build to a heavy single we will be using for the wod coming up.

20 min AMRAP:

• 1 Deadlift (345/225**)
• 10 Toes to Bar
• 15 Bar Facing Burpees

** Stimulus today is a heavy, but not a max effort deadlift.  Looking for a loading that would allow for 5 reps touch and go, if we were to try when fresh.

• Double unders – work on them for 5 mins

• Roll T spine and quads, adding 2 min pigeon per side and tactical frogs