CrossFit and Personal Training

• 20 arm circles
• 20 banded pull aparts
• 20 banded overhead squats
• 10 strict press
• 10 eye level jerk drops

• Build to a heavy Double Split Jerk (12 mins):

then,

• at 90% of that number , every 90s for 3 rounds: 2 Split Jerks

• Overhead Squats – 5 with empty bar – 5 with working weight
• Hand release pushups – 5 Pushups

WOD – Ascending ladder in 9 minutes:

• 3 Overhead squats
• 3 Hand release pushups
• 6 Overhead squats
• 6 Hand release pushups
• 9 Overhead Squats
• 9 Hand release pushups
• 12…
• … up up and up!!  

** weights 75/55, 95/65, 135/95