CrossFit and Personal Training

• Row or bike for 2 mins

3 Rounds:

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

• 5 sets x 3 reps (increase weight each round as it feels.  Start around 40% of 1RM)

10 rounds for time of:

• 1 power snatch
• 3 overhead squats

Men: 155 lb.

Women: 100 lb.

Time cap: 12 mins

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)