CrossFit and Personal Training

• 20 arm circles
• 20 banded pull aparts
• 10 push press
• 10 push jerk
• 1 Minute thoracic spine opener on bench

• Build to a heavy single Push Jerk

then,

• at 90% from the above, 1 rep every 90s for 3 rounds

• Deadlift – 10 with empty bar, 5 with 60% working weight
• Ring Dip – 5 Ring dips
• V-up – 5 v-ups

WOD:

10-9-8-7-6-5-4-3-2-1 ladder

• Deadlifts
• Ring Dips (banded, kipping, strict)
• V-ups (tuck ups, sit ups)

** weights: 155/105, 225/155, 315/225

3 Rounds of:

• 20 Situps
• 10 GHD Raises