CrossFit and Personal Training

• Row 250m
• 7 way hips, then,

3 sets of:

• 10 glute bridges
• 10 air squats
• 10 push ups

• Front Squat  ** this is to be done in bare feet **  

6 sets x 5 reps

** build if comfortable and if foot position is solid and strong

“GWEN”

• Complete sets of 15, 12 and 9 reps for max weight of: Touch & Go Ground to Overhead

Rest at least 3 minutes between sets

Touch and go at floor only. Even a re-grip off the floor is a foul. Use same load for each set.