CrossFit and Personal Training

2 Rounds:

• Jog to end of gym and back
• Butt kickers to end of gym
• High kicks back
• 15 squats

Finish with:

• leg swings – front/back & side/side – 20 per leg per way

9 sets of:

• Set 1 x 5 reps @ 60%
• Set 2 x 4 reps @ 70%
• Set 3 x 3 reps @ 80%
• Set 4 x 3 reps @ 85%
• Sets 5-6 x 5 reps @ 70%
• Set 7 x 4 reps @ 75%
• Sets 8-9 x 3 reps @ 80%

Rest about 2 minutes between sets.

For time:

• 1,000m Run – to be run out back = 5 lengths to the ac unit and back
• 30 Deadlifts (225/155)
• 30 Burpee pull ups (scale: if you normally need a band, don’t use one today.  Do 30 burpee jumping pull ups)