CrossFit and Personal Training

• Row or bike for 2 mins

3 Rounds:

• 10 Bird dogs with 3 sec hold
• 15 squats
• 10 sit ups

Finish with:

7 way hips (video: https://www.youtube.com/watch?v=iLTBIaHU5iw&t=2s), then warm up for back squats

• 10 sets x 2 reps @ 70%

Rest 60 seconds between reps

Alternating EMOM x 14 (7 Rounds):

• 40 Double Unders
• :30s for Max Dumbbell Power Snatches (50/35)

d) FINISHER (if time):

• 5 min heavy sandbag hold