CrossFit and Personal Training

• Row or bike for 2 mins

3 Rounds of:

• 10 lunges
• 10 jumping jacks
• 10 dowel pass thrus

Then,

• Finish with 7 way hips – 5 per movement

• 8 sets x 1 rep @ 85-90%

Rest 2 Minutes between

Then warm up the snatch prior to the wod.

For Time:

• 50/35 Cal Assault Bike or 40/30 Cal Row
• 40 T2B
• 30 Power Snatches (155/105)