CrossFit and Personal Training

• Row or bike for 2 mins

2 Rounds:

• 10 Bird dogs
• 10 squats
• 10 leg swings – front/back & side/side

Then start warming up the back squats.

• Set 1 – 5 reps @ 70%
• Set 2 – 3 @ 75%
• Set 3 – 2 @ 85%
• Set 4 – 2 @ 90%
• Set 5 – 2 @ 90%
• Set 6 – 2 @ 90%
• Set 7 – 10 @ 70%
• Set 8 – 10 @ 70%

Rest 1:30-2:00 minutes between sets

Take approximately 20 mins to do all the work

For Time with an 18:00 min Time Cap:

• 30 Alternating Dumbbell Power Snatches
• 5 Ring Muscle Ups (scale: bar MU @ 1:1, C2B and chin over bar pull ups @ 2:1) 
• 40 Wall balls
• 5 Ring Muscle Ups
• 50 Calorie Row (alternate if rowers are busy: AAB @ 40 cals)
• 5 Ring Muscle Ups
• 40 Wall balls
• 5 Ring Muscle Ups
• 30 Alternating Dumbbell Power Snatches
• 5 Ring Muscle Ups

Rx Dumbbell – 50/35

Rx Wall ball – 20/14–>10/9’ target