CrossFit and Personal Training

• 2 min Bike or Row
• 5 ring rows
• 10 Pushups
• 15 Sit Ups

3 rounds (increase intensity):

• 20 single unders (rounds 2 and 3: 20 double unders)
• 5 Empty Bar Sumo Deadlifts (rounds 2 and 3: increase weight and do 5 sumo DL high pulls)
• 5 Scap Pull ups (round 2: 5 chin over bar pull ups, round 3: 5 C2B)
• 5 Pushups (rounds 2 and 3: 3 burpee box jump overs)

Alternating EMOM x 20 (4 Rounds):

• A) 50 DU
• B) 10 Sumo Deadlift High Pulls (95/65)
• C) 9 C2B Pull Ups
• D) 8 Burpee Box Jump Overs (24/20)
• E) REST BREAK

• 1:00 of T-spine rolling
• 1:00 Banded Lat Distraction per side
• 1:00 pigeon pose per side
• 1:00 couch stretch per side