CrossFit and Personal Training

3 rounds:

• 10 air squats
• 10 lunges
• 10 bird dogs
• 10 scap push ups

Finish warm up with 7 way hips.

Every 3 mins on the minute

• Set #1 – 7 Reps @ 60% of 1RM Front Squat
• Set #2 – 7 Reps @ 63%
• Set #3 – 7 Reps @ 66%
• Set #4 – 7 Reps @ 68%

For Time:

• 5 Rounds of “Cindy”
• 30 Front Squats (135/95)
• 1,000m Row (or 800m Run) **athlete’s choice

1 Round of “Cindy” = 5 Pull ups, 10 Push ups, 15 Air Squats