CrossFit and Personal Training

2 Rounds

• 10 Air squats
  
• 5 1 armed Kettlebell swings
  
• 2 Lengths Suitcase Carry (1 length per arm)
  
• 10 Goblet Squats with 2 Second pause

• Back Squat – 10/7/5/3/3/3/1/1

*not a 1RM. This will be tested soon.

• Farmers carry 2 lengths with working weight
• Barbell Bentover Row build up to working weight
• Yoke Carry: 1 length Empty, add weight from there
• Strict Pullups : as many as you can get in the minute

WOD:

4 Rounds (1 minute at each)

• Minute 1) 30s farmers carry (choose KB/DB)
• Minute 2) Barbell bentover row (95/65, 135/95, 155/105)
• Minute 3) Heavy yoke carry
• Minute 4) Strict pullups
• Minute 5) Rest

Alternating Emom 12 minutes

• 1) 1-2 Strict Muscle ups
• 2) 30S Static hold in rings (perfect hollow position)
• 3) 1 Turkish Get Up Per arm