CrossFit and Personal Training

2 Rounds

• 10 Dowel Pass throughs
• 10 Scap Retractions
• 10 Beat Swings
• 10 Scap Pushups

Every minute for 10 minutes (alternating):

• 1) 4-5 Kipping or butterfly pullups
• 2) 6 heavy Dumbbell Bent over rows 6 Second pause on last rep

(Rx+: 3 Butterfly Pullups + 2 Butterfly Chest to bar + 1 Bar Muscle Up (no Drop))

• 5 Beat Swings
• 5 Toes To Bar
• 5 Chest To Bar
• 6 Alt Dumbbell Snatch

WOD:

6 Rounds for Time:

• 10 Toes to bar
• 10 Pull ups (ring row, C2B, 5x Bar MU_
• 10 Alternating dumbbell snatches (50/35, 70/50)

3 Superset

• 8 -10 Tempo High Pull 2:2:0 with db
• 8-10 Lateral Raises with db