CrossFit and Personal Training

2 Rounds of:

• High Knees
• Butt Kickers
• Broad Jumps
• Bear Crawl
• 2 Sprints at 70%
• 2 @ 85%

• 125 Calories on the AAB
• 35 Snatches (75/55, 95/65, 135/95)
• 100 Box Jumps (24/20)
• 30 Overhead Squats (95/65, 135/95, 155/105)
• 75 Med ball situps
• 25 Power Clean (115/85, 155/105, 185/125)
• 50 Chest To bar
• 20 Back Squats (135/95, 185/125, 205/145)
• 3 Wall Walks Each
• 15 Deadlift (155/105, 225/155, 275/195)

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

• Overhead squat: Work to a heavy single (20 mins)
• Snatch: Work up to a heavy triple for the day
• Hang Clean and Push Jerk: Work up to a heavy single for the day