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
• 10m bear crawl
• :20 sec wall stretch

• Tempo Front Squat: 5 sets x 2 reps @ 75% with a 4 second lower, explode up (4011)

Then, switch to Back Squats without any tempo

5 sets of 3:

• Set 1 – 3 reps @ 60%
• Set 2 – 3 reps @ 70%
• Set 3 – 3 reps @ 75%
• Set 4 – 3 reps @ 80%
• Set 5 – 3 reps @ 85%

Rest exactly 2 minutes between sets.

For Time:

21-15-9-6-3 reps of:

• Toes to Bar
• Shoulder to Overhead (135/95)

Time cap: 10 mins