CrossFit and Personal Training

2 Rounds

• 10 barbell elbow rotations
• 10 Strict Press
• 10 Eye level Jerk Drops
• 10 front rack Sotts Press

Every 90 seconds for 10 rounds from the rack

• 2 Split Jerk + 1 Push Jerk

• Rowing – Row 5-10 Calories
• Kettlebell Swings – 10 Kettlebell Swings (overhead)
• Pullups – 5 beat swings – 5 Pullups

WOD:

Every 4 minutes for 5 rounds

• 500/400 Meter Row (perf: 300m)
• 21 Kettlebell Swings (perf: 15 kbs)
• 12 Pullups (perf: 9 pull ups, Rx+: 12 C2B)

*** SCALE ACCORDINGLY- REDUCE ROWING METERS FIRST***

• 3×8 Arnold Press (moderate weight)
• 3×12 Single arm lateral raise