CrossFit and Personal Training

2 Rounds

• 10 Leg swings front back and sides
• 10 Dowel pass throughs
• 10 overhead squats
• 10 heaving snatch balance (dip and drive down)
• 10 mountain climbers.
• 20 Second pec stretch per side

Every Minute for 12 Minutes:

• 1 Snatch Pull + 1 Squat Snatch

*Start at 40-50%

• Yoke Carry – 2 lengths empty – 2 lengths finding working weight
• Bench Press – 5 with empty bar – 5 with 50% working weight – 3 with working weight
• Walking Lunge – 10 walking lunges  

WOD:

21 Minute AMRAP:

• 3 lengths yoke carry (perf: 3 lengths farmer carry, Rx+: 3 pegboard ascents)
• 5 Bench Press (Perf: 135/95, Rx: 185/125, Rx+: 225/155)
• 18 walking lunges

5 Sets:

• 12 Reverse Flyes
• 8 Strict Pull ups