CrossFit and Personal Training

• Row for 3 mins

3 rounds for quality reps:

• 5 push ups
• 10 lunges
• 20 arm circles

• 7 sets x 3 reps – increasing as you feel without going past 70%

c) Jerk training – split jerks

• 7 sets x 2 reps (switching lead foot every rep)

** use same weights as part (b)

d) Power clean triples

• Increase weight as you feel today – 5 sets x 3 reps (drop each rep)