CrossFit and Personal Training

a) WARM UP:

• Row or bike for 2 mins

3 Rounds:

• 10 lunges per leg
• 10 mountain climbers
• 10 dowel pass throughs
• 10 dowel overhead squats

b) STRENGTH: OVERHEAD SQUAT

• 7 Sets of 1 Tempo Overhead Squat

5 seconds on the descent, 10 seconds at the bottom – increase weight as you feel.

** Take all repetitions from the rack.

** Rest as needed.  Work for about 12 mins.

c) WOD:

15 min AMRAP:

• 60 Double Unders
• 30/21 Calorie Row
• 10 Power Snatches (115/80)

d) ACCESSORY:

• Snatch + Snatch Balance

(5 sets)

e) POST-WOD RECOVERY:

• Roll quads, adductors, T Spine plus couch stretch