CrossFit and Personal Training

• Row for 2 mins

3 Rounds:

• 10 air squats
• 5 pull ups – band if needed
• 10 hanging knee raises

Then practice rope climbs, and warm up the squat clean, building weight

Teams of 3, For Time:

• 800 m Medball run (30/20)
• 6 Rope Climbs
• 20 Squat Cleans (135/95)
• 800 m Medball run (30/20)
• 9 Rope Climbs
• 35 Squat Cleans (135/95)
• 800 m Medball run (30/20)
• 12 Rope Climbs
• 50 Squat Cleans (135/95)

**One medball per team

c) STRENGTH – individually

3 Sets:

• 1:15 Front Plank
• 20 Glute Bridges
• 20 Banded Pull Aparts
• 20 Supermans

Rest 2 minutes between sets.