CrossFit and Personal Training

Barbell Warmup – 2 Rounds

• 10 Elbow rotations
• 10 Jump and shrugs
• 10 muscle cleans
• 10 power cleans
• 10 squat cleans

Build to a heavy complex in 20 minutes:

• 1 High Hang Power Clean + 1 Hang Power Clean + 3 Front Squats

• Rope Climb – 1 Rope climb
• Assault Bike – 5 calories moderate – 5 calories increasing speed
• Bent over Row – 5 rows at 50% working weight
• Sled Push

WOD:

Every Minute on the Minute For 20 Minutes:

• 1) 2 Rope Climbs (P: 4 ground to standing, Rx+: 1 legless+1 with legs)
• 2) 12/9 Calories Assault bike
• 3) 12 Barbell Bent Over Rows
• 4) 2 lengths sled push 90/45
• 5) rest

Alternating Every Minute on the Minute for 8 minutes:

• 8 Dumbbell Overhead Squats