CrossFit and Personal Training

• 2:00 Light Row, Bike, or Ski Erg

At low intensity, 3 rounds of:

• 10 Air Squats
• 5 Ring Rows
• 15 dowel pass thrus

Get equipment ready for the wod and get a feel for the weight for thrusters, snatches and clean & jerks.  Discuss rope climbs and scaling options.  

In Teams of 3, 30 min AMRAP:

• 100/75 Calorie Assault Bike (same cals for rower)
• 75 Thrusters (95/65)
• 10 Rope Climbs (15′)
• 100/75 Calorie Assault Bike
• 75 Power Snatches (115/80)
• 10 Rope Climbs (15′)
• 100/75 Calorie Assault Bike
• 75 Clean & Jerks (135/95)
• 10 Rope Climbs (15′)

Rope climb scale: complete 3 burpee pull-ups for every rope climb.

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