CrossFit and Personal Training

2 Sets of:

• High Knees
  
• Butt Kicks
  
• Spiderman Crawl
  
• Crab Walk
  
• Burpee Broad Jumps
  
• 2 Shuttle Sprints at 40%
  
• 2 at 70%
  
• 2 @ 90%

• Burpee Box Jump – 5 Fast – do not have to reach full extension
  
• Wallball – Full Squat – 5 wallballs each
  
• Double Unders – 20 Doubles Each

WOD:

Teams of 2 – For time:

• 100 Burpee Box Jump Overs (Performance: burpees)
  
• 1600 m Bike
  
• 100 Wallballs 20/14
  
• 1600 M Bike
  
• 100 Double Unders (EACH) (200 Single Unders – each)
  
• 1600 M Bike

**EVERY 2:30 Minutes, do 2 rounds of the Chief (Performance: 1 round)
3 Power Cleans 135/95 (Performance: 95/65) + 6 Pushups + 9 Air Squats

c) Extra:

20 Minutes of stretching
(Do it)
2:00 Couch Stretch per leg
2:00 Pigeon Pose per leg
2:00 seated butterfly stretch
1:00 Saddle per leg
2:00 Thoracic Spine opener on bench
2:00 banded lat distraction per arm

OLY Sunday

• Snatch: Work up to a heavy single for the day
  
• Clean and Jerk: Work up to a heavy single for the day   
  
• Front Squat: 5,3,1,5,3,1,10,8