CrossFit and Personal Training

• Start with 7-way hips before class – do not half ass this

8 min AMRAP of:

• 10 air squats
• 10 banded good mornings
• 10 slow bird dogs
• 10 dowel pass thrus

On the 90s x 12 (3 Rounds):

• Set 1 – 6 Back Squats @ 65%
• Set 2 – 4 Back Squats @ 70%
• Set 3 – 2 Back Squats @ 75%
• Set 4 – Rest

Repeat 2x

**First week of this progression

Odd Object Conditioning

For Time:

2-4-6-8-10-12-14-:

• Alternating Dumbbell Snatches (70/50)
• 200 Meter medball Run After Each Round (20/14) ** finish with the 200m run