CrossFit and Personal Training

Before class, warm up glutes/hips with 7 way hips

5 min AMRAP:

• 5 Jumping jacks
• 5 Air squats
• 5 Empty bar strict presses + 5 split jerks

• Work to a heavy Clean and Jerk – max time: 15 mins

8 Rounds For Time:⠀⠀

• 5 Strict C2B Pull ups (band as necessary)⠀
• 10 Dumbbell reps* (chose dumbbells that will challenge you)
• 10 Sit ups⠀⠀

*Dumbbell Movements – every round the movement switches from 1 hand to 2 hands back to 1 and so on:⠀⠀

Rd 1: DB Push Presses (2 handed)

Rd 2: DB Snatches (1 handed – alternate hands)⠀

Rd 3: DB Burpees (2 handed – start on the ground, stand with db in your hands – no jump)

Rd 4: DB Overhead Lunges (1 handed – overhead – 5 on left and 5 on right)⠀⠀⠀

Rd 5: DB Power Cleans (2 handed) – tap dumbbells on the ground

Rd 6: DB Front Squats (1 handed – 5 with left and 5 with right)⠀⠀⠀

Rd 7: DB Deadlifts (2 handed)

Rd 8: DB Thrusters (1 handed – 5 with left and 5 with right)

** 25 min time cap