CrossFit and Personal Training

• 7 way hips to start
• Row for 2 mins

Then,

2 rounds

• 10 squats (round 2 with empty bar)
• 10 empty bar strict presses
• 10 banded pull aparts

• E2MOM x 3 sets of: Back Squat x 5 reps

Build weight each set (70%,75%, 80%)

STRENGTH 2:

• E2MOM x 3 sets of: Strict Press x 10 reps

Aim for 3 heavy working sets.

Every 2 minutes, for 30 minutes, complete:

• Station 1 – 400/350m Row
• Station 2 – 30 Wall Ball Shots (20/14 lbs to 9/10′ target)
• Station 3 – 400m Run
• Station 4 – REST
• Station 5 – 20 Double Unders + 20 Walking Lunges (50/35 lbs)