CrossFit and Personal Training

• 2 Minutes on the rower
• 20 Banded good mornings
• 20 Banded pullaparts
• 10 Empty Bar deadlifts
• 10 Strict Press

• 15 minutes to Establish 1 RM Strict press

c) STRENGTH 2:

• 20 minutes to Establish 1 RM Deadlift

• 5 Beat Swings- 5 Toes To Bar
• 5 Ground to overhead at working weight
• 5 Shuttle Sprint

WOD:

8 Minute AMRAP

• 10 Toes To Bar
• 10 Ground to Overhead 75/55
• 10 Shuttle Sprints (15m)

5 Sets

• 12 alternating hammer curls (6 per arm heavy)
• 8 wide grip barbell curls