CrossFit and Personal Training

25 Jumping air squats

• Monster walk 10m forward
• monster walk 10m backwards
• monster walk 5m sideways
• Monster walk 5m other side
• 25 Single leg Glute Bridges

Alternating Every Minute on the Minute 12 Minutes:

67% of 1RM Front Squat –

• ODD) 3 Front Squats
• EVEN) 6 Back squats

• Thrusters – 5 With empty bar- 5 with working weight
• Power Clean – 5 with empty bar- 5 with working weight
• Box Jump Over – 5 Box jump over
• Pullup – 5 Beat swings- 5 pullups
• Bike – 5 calories moderate pace – 5 calories fast

WOD:

Rotating every minute

3 Rounds for reps

• 1) Thrusters
• 2) Power Cleans
• 3) Box Jump Overs
• 4) Ring rows, Pullups or C2B
• 5) Assault Bike Cals
• 6) Rest

** weights: 75/55, 95/65, 115/80

• 50 Weighted Glute Bridges