CrossFit and Personal Training

3 rounds:

• 10 air squats
• 5 inch worms
• 10 slow bird dogs
• 5 push ups
• 10 calf raises

Every 2 Minutes for 8 sets) of:

• Set 1 – 5 reps @ 75%
• Set 2 – 3 reps @ 80%
• Set 3 – 1 reps @ 85%
• Set 4 – 2 reps @ 87%
• Set 5 – 1 reps @ 90%
• Set 6 – 1 rep @ 95%
• Set 7 – 3 @ 80%
• Set 8 – 3 @ 80%

• 1 mile run for time (aka 4 laps = 1,600m)

** only if you are injured, will you be rowing…. 2,000m)

d) FINISHER:

3 Sets (for quality reps):

• Max Strict Pull Ups (no bands today.  Negatives from pull up bar, or negatives from rings. Do 10 of them.)
• 20 Heavy Kettlebell Swings (chest level)
• 20 Glute Bridges