CrossFit and Personal Training

• Row or bike for 2 mins

3 Rounds:

• 10 dowel overhead squats
• 10 leg swings – front/back & side/side
• 5 Mountain climbers
• 5 Push ups
• 5 ring rows

Build to a Moderate Complex in 12 Minutes:

• 1 Pausing Overhead Squat + 1 Overhead Squat

** 2 second pause at bottom on the 1st rep

** not to exceed 75% of your snatch

12 min AMRAP:

• 20 Push Jerks (135/95)
• 20 C2B Pull Ups
• 15/12 Calorie Row (20/15 Calorie Assault Bike)

Every 30 seconds, for 3 minutes (2 sets) of:

• Interval 1 – L-Sit Lifts on Box x 20 seconds (max reps)
• Interval 2 – Straight Body Ceiling-Reaching Crunches x 20 seconds (max reps)
• Interval 3 – Tuck Rocks x 20 seconds (max reps)