CrossFit and Personal Training

3 sets of:

• 10 jumping jacks
• 10 banded pull aparts
• 10 squats
• 0:20 sec hang from pull up bar

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

• Hand over hand sled pulls x 8 rounds

– pull the length of the rope, rest minimum 2 mins.

(choose heavy weight that will allow you to pull without stopping)

• 2k row*

* every 500m (including the start and the end), 10 bench presses (at 3/4BW)

d) AFTER PARTY:

• Accumulate 3:00 min in a front plank, alternating lifting your foot off the ground