CrossFit and Personal Training

• 3:00 Light Row, Bike or Ski Erg

Get equipment ready for the wod and do the following:

3 Rounds:

• 5 Dumbbell Snatches (light load)
• 5 Med ball Front Squats for round 1, 5 WB for rounds 2 & 3
• 5 Calorie Row
• 5 Push ups for round 1, 1 wall walk for round 2, 2-4 hspu for round 3

Rest 1-2 Minutes between rounds

EMOM for 12 mins:

• Min 1: 20 Alternating DB Snatches (50/35)
• Min 2: 15 Wall balls (20/14–>10/9’)
• Min 3: 20/14 Calorie Row
• Min 4: 15 Handstand Pushups (scale: seated dumbbell presses)

** scale as per your coach

** if you cannot complete the work, switch after 50 seconds

Not For Time:

3 Sets:

• 10 Strict Ring Dips
• 7 Waiter Squats, each side (video: https://www.youtube.com/watch?v=GWjuBPrUQiI&width=640&height=480)
• 10 KB Box Step-Ups, 20″ (dumbbells are held at your sides)

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