CrossFit and Personal Training

If you are early to class, do 7-way hips.  There is a lot to do today.

3 Rounds:

• Run to end of gym and back
• 10 hollow rocks
• 10 jumping jacks
• 10 glute bridges
• 10 lunges

E1.5MOM – Front Squat

• Set 1 – 5 Reps @ 75%
• Set 2 – 1 Rep @ 80%
• Set 3 – 5 Reps @ 75%
• Set 4 – 1 Rep @ 85%
• Set 5 – 5 Reps @ 75%
• Set 6 – 1 Rep @ 90%

For Time:

• 400 Meter Run + 30 Box Jumps (24/20) + 30 Wall balls (20/14)
• 400 Meter Run + 21 Kettlebell Swings (53/35) + 12 Pull ups
• 400 Meter Run + 21 Kettlebell Swings (53/35) + 12 Pull ups
• 400 Meter Run  + 30 Box Jumps (24/20) + 30 Wall balls (20/14)