CrossFit and Personal Training

• 2 min row

3 sets of:

• 10 dowel pass thrus
• 10 dowel overhead squats
• 10 jumping jacks
• 10 banded pull aparts
• 10 squats

** for those athletes competing in the Armoury Open, they can practice the released WODs

• 3 rounds of Dumbbell bench press drop set (4 drops and 8 reps minimum at each weight)

An example of a drop set would be 50s’s x 9, 45’s x 8, 40’s x 8, 35’s x 10, 30’s x 10

Rest as needed between sets.

c) STRENGTH 2:

3 sets of pull-up complex.  Without coming off the bar complete each of these amraps in this order.

• AMRAP of strict chest to bar pull ups
• AMRAP of strict pull ups
• AMRAP of kipping/butterfly chest to bar pull ups
• AMRAP of kipping/butterfly pull ups

** scaling options – ring rows, banded C2B, banded, pull ups, holds and negatives

Rest as needed between sets.

d) STRENGTH 3:

• 40 lengths x 10m Pinch Grip Carry (OR – carry them for 400m outside!)

Carry a 45/25 pound bumper plate in each hand

** Unlimited drops. Bumper is pinched between the thumb and fingers.  Do not use the hole or hold the plate from the bottom.