CrossFit and Personal Training

CrossFit and Personal Training

Sept 12, 2018

 

a) WARM UP:

3 rounds of:

  • Run to end of gym and back twice
  • 10m slow panther
  • 10 banded good mornings
b) STRENGTH:

Every 2 minutes, for 8 minutes (4 sets):

  • Stiff Legged Deadlift x 8 reps @ 75% of 1RM Clean
c) WOD:

Chipper for time:

  • 20 pull ups
  • 20 burpees
  • 40 double unders
  • 20 hand release push ups
  • 20 sit ups
  • 40 double unders
  • 20 toes to bar
  • 40 double unders
  • 20 sit ups
  • 20 hand release push ups
  • 40 double unders
  • 20 burpees
  • 20 pull ups
d) ACCESSORY:

  • 2-3 sets of: Glute Ham Raises on GHD 6-8 reps

Rest 60 seconds

glennstake

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