CrossFit and Personal Training

• 7 way hips

Then, 3 sets of:

• 10 Scap pull ups
• 10 Banded pull aparts
• 10m Bear crawl forward
• 10 Jumping jacks

Every 2:30, for 15 minutes (6 sets): Front Squat x 2 reps @ 23X1 (2 seconds down, 3 seconds pause, explode up)

*Sets 1-2 @ 75% of 1RM Front Squat

*Sets 3-4 @ 80%

*Sets 5-6 @ 85%

5 sets of:

• 15 Cals Assault Bike **
• 5 Bar Muscle Ups (scale: jumping bar muscle ups, or ring rows)
• 15 Cals Row

Rest 2 minutes

** time cap: 20 mins

**if classes are large, substitute the AAB cals (15) with 8 – 10m sprints

2-3 Rounds of:

• 2-3 sets of: DB Reverse Flies x 10-12 reps

Rest 30 seconds

• Strict Dips x 15 reps

Rest 30 seconds

• DB Rows x 6 reps per side