CrossFit and Personal Training

2 Rounds

• 25 Jumping Jacks
• 20 Arm Circles (gradually increase size of circle)
• 10 Lunge with elbow to foot
• 10 lateral lunges
• 10 inchworms with pushups

Set up for workout- completing 5 reps of each movement

WOD: Teams of 2

Filthy 50 and back up again

• 50 Box Jump 24/20
• 50 Jumping Pullups
• 50 Kettlebell Swings 24/20
• 50 Walking Lunge Steps
• 50 Knees To Elbows
• 50 Push Press 45/35
• 50 Back Extensions
• 50 Wallballs 20/14
• 50 Burpees
• 50 Double Unders

Then,

Go back up again 🙂

OLY Sunday

• Drop snatch balance work – 7 sets x 2 reps (zero drive up)
• Power snatch + Full Snatch (1+2) x 5 sets, increase each set
• Squat clean + split jerk (2+1) x 5 sets, increase each round