CrossFit and Personal Training

2 Rounds

• 10 Scap retractions
• 5 Beat Swings
• 10 banded pull aparts
• 5 empty bar thrusters

4 Rounds Not For Time:

• 20 V Ups
• 25 Med Ball Twists
• 30 Second weighted plank

• 5 Thruster at 50% weight – 5 at working weight
• 10 beat swings – 5 pullups

** Discussion of intensity of this workout.

WOD: Fran

21-15-9

• Thrusters
• Pullups

(perf: 75/55, Rx: 95/65, Rx+:135/95 & C2B)

**No RX+ if you’ve never done Fran

d) Finisher

• 100 reverse grip banded tricep pushdowns with dowel

Alternating EMOM 10 Minutes:

• 6 KB/DB Overhead squats
• 6 KB/DB single arm Sotts press (3 per arm)