CrossFit and Personal Training

Length of gym:

• High Knees
• Over and Under
• Lunge with twist
• Inchworm with push up
• Broad jumps
• 10 Candlesticks
• :30s Hold from Pull ups bar

Teams of 3:

10 minute As many calories as possible:

• 1 person on bike

2nd person completes

• 8 Push Press (75/55, 95/65, 115/80)
• 10 wallballs 20/14

with 3rd person resting, then rotate

rest 5 minutes

10 minute As many calories as possible:

• 1 person on rower

2nd person completes

• 10 Deadlifts (135/95, 185/125, 225/155)
• 10 Box Jumps 24/20

with 3rd person resting, then rotate

Rest 5 Minutes

10 Minute as many burpees as possible:

• 1 person starts doing burpees

2nd person completes

• 10 Power cleans (95/65, 135/95, 155/105)
• 20 Double Unders

with 3rd person resting, then rotate.

OLY Sunday

• Build to a heavy power snatch (15 mins)
• Build up to a heavy squat clean and split jerk (15 mins)
• Heavy Front Rack Marches (4 sets x 20 @ front squat max)