CrossFit and Personal Training

• Row or bike for 2 mins

3 Rounds:

• 10 squats
• 10 leg swings – front/back & side/side
• 10 arm circles – both directions
• 10 sit ups

28 min AMRAP:

• 5 sec front plank
• 3 burpees
• 5 push ups
• 7 air squats
• 10 sec front plank
• 3 burpees
• 5 push ups
• 7 air squats
• 15 sec front plank
• 3 burpees
• 5 push ups
• 7 air squats
• 20 sec front plank
• And so on and so on……

** Add 5 secs to your plank until you cannot hold the plank, or until 28 mins expires.

** E4MOM, you will do 2 wall walks (scale: 15 sec handstand hold)

OLY Saturday

1. Snatch High Pull + Snatch + Snatch Balance + Snatch (1+1+1+1) x 4 working sets.

2. Clean and jerk: 3,3,2,2,2,1,1,1,1. Go how you feel.

3. Tempo Back Squats: 4 sets × 5 reps @ 3 second descent, 3 second pause in bottom (see how 60-70% feels).

In between back squat sets:

Strict Pull Ups x max effort reps

No OLY Sunday, No SWEAT Sunday