CrossFit and Personal Training

6 Minutes for Quality:

• 5 Scap Pullups
  
• 10 Beat Swings
  
• 15 banded Pull aparts
  
• 20 single skips

Every Minute on the Minute (Alternating) x 10 minutes:

Performance:

• 2 Beat swings with hip pop or 2 Kipping Pullups
  
• 20 Banded Tricep Extensions

Rx:

• 2 Butterfly pullups
  (DO NOT DO MORE- These 2 should be PERFECT)
  
• 20 Banded Tricep Extensions

Rx+:

• 2 Butterfly Chest To bar—drop—2 kipping—drop—2 strict
  
• 20 Banded Tricep Extensions

• Box Jump Over – 5 BJO fast
  
• Handstand pushup – 5-10 Handstand Pushups
  
• Deadlift – 10 With empty bar – 5 with 50% working weight 5 @ working weight

WOD:

In a 3 Minute Window:

• 21 Box Jump Overs
  
• 15 Handstand Pushups
  
• 9 Deadlifts
  
• In remaining time max T2B

Rest 3 Minutes

In a 3 Minute Window:

• 21 Box Jump Overs
  
• 15 Handstand Pushups
  
• 9 Deadlifts
  
• In remaining time max T2B
  

Rest 3 Minutes

In a 3 Minute Window:

• 21 Box Jump Overs
  
• 15 Handstand Pushups
  
• 9 Deadlifts
  
• In remaining time max T2B

Scaling options:

(Performance:  HSPU: from box or db strict presses, DL=135/95, 155/105, 185/125

Rx: DL=225/135, 255/155, 275/185

Rx+: 275/195, 295/205, 315/225)

3 Sets:

• 12 lateral Dumbbell raises
  
• 20 HEAVY Shrugs with a 1 second pause
  
• 30 Banded Pull Aparts