CrossFit and Personal Training

• 500 meter row
• Walking Quad Stretch *length of gym
• Walking High Knee Stretch
• High Knees
• Butt Kicks
• Duck Walk
• Inch worms

Teams of 3 – 2 People working at a time 1 resting

• 100 Ground to Overhead 155/105 – 1 Person Holding 2 Kettlebells, 1 Person working on the 100 and 1 Person Resting
• 100 Calories on the AAB – 1 Person in a Handstand Hold – 1 Person working on the 100 and 1 Person resting
• 100 Back Squat 185/130 – 1 Person Holding on the Rig, 1 Person working on the 100 and 1 Person Resting
• 100 Calories on the rower – 1 Person holding squat position, 1 person working on the 100 and 1 Person Resting

OLY Sunday

• Snatch Balance: 5×2. Build up to a heavy double
• Full Snatch: 3,3,2,2,1,1
• Squat clean x 2 + Split Jerk x 2 – 6 sets building