CrossFit and Personal Training

• 2 min slow row / bike
• :30 wall sit
• 1 min medium pace row / bike
• :30 sec wall sit
• :20 fast row / bike
• 10 air squats
• :20 faster row / bike

Set up for some squats

On the 2 mins x 6 Sets: 2 Front Squats + 4 Back Squats

• Set #1 – 70% of 1RM Front Squat
• Set #2 – 73%
• Set #3 – 76%
• Set #4 – 79%
• Set #5 – 82%
• Set #6 – 85%

21 – 15 – 9:

• Squat Cleans (135/95)
• Ring Dips

** timecap = 10 mins (scale accordingly)

• 5 rounds: 1:00 min handstand hold

Rest as needed between sets