CrossFit and Personal Training

2 sets of:

• Run 200 Meters
• 20 Arm Circles
• 5 Scap Push-Ups
• 10 Glute bridges (use a bar for rnd 2)
• 5 empty bar squat cleans
• 5 empty bar front squats

• Part 1 – E1.5MOM x 5: 3-position cleans (hi hang, hang, floor)

(1+1+1)x5 – building weight but staying light and fast

Take a few minutes to build to 65-75% and then start Part 2 together

• Part 2 – E1.5MOM x 6: 2 reps Hi Hang Squat Clean @ 65-75%

4 sets of:

• 200m run @ 75% perceived exertion (scale: assault bike for 60 sec)

Rest 30 seconds

• 200m run @ 80% perceived exertion

Rest 30 seconds

• 200m run @ 85% perceived exertion

Rest 2 minutes between sets