CrossFit and Personal Training

• Row for 2 mins

Then,

2 rounds

• 10 squats (round 2 with empty bar)
• 10 banded pull aparts + 5 strict press with empty bar
• 5 push ups with 3 sec hold 1” above the ground

Finish with 7 way hips – 8 per movement

Every 2 minutes, for 10 minutes, complete:

• 3 Back Squats @ 75-80%

STRENGTH 2:

Every 2 minutes, for 8 minutes, complete:

• 5 Strict Presses @ 80-83%

and then …

1 set of:

• 8 Strict Presses @ 70%

For time:

21-15-9 reps:

• Rower or Assault Bike Calories
• Thrusters (95/65)

Straight into …

15-12-9 reps:

• Rower or Assault Bike Calories
• Toes to Bar

HAPPY FRIDAY!!