CrossFit and Personal Training

• Row or bike for 2 mins

3 Rounds:

• 10 leg swings – front/back & side/side
• 5 squats
• 10 dowel pass thrus
• 5 push ups with 3 sec hold at bottom and top

• 3 sets of 3-5 reps @ 85% 

Rest 2 minutes

c) STRENGTH 2: Strict Press

• 5 sets of 5 reps

Rest 1-2 minutes

Begin first set at 75%, build as necessary

Take 8-10 mins to warm up the power snatch

• 30 Snatches for time

Men Rx – 155

Women Rx – 105