CrossFit and Personal Training

• 10 min AMRAP for quality reps:

Row for 2 mins, then:

• 10 banded good morning
• 1 bear crawl – post to post
• 10 glute bridges
• 10 lunges per leg
• 10 banded pull aparts
• :15 sec wall stretch

Athletes doing 18.4 Friday, go at 80% intensity.

Teams of 2:.

25 min AMRAP:

• 2 tire flips – done together
• 2 wall walks
• 4 burpees
• 6 goblet squats (53/35 – kb or db)

** rules:

-P1 and P2 work together for the tire flips.

-P1 does wall walks, burpees and goblet squats while P2 is holding a front plank.  Once P1 finishes the 6th squat, you switch. P2 does the work while P1 holds the plank.  Once both finish the work, proceed to flip tires.