CrossFit and Personal Training

a) WARM UP:

• Row for 2 mins, then, conditioning…..:

12 Minute EMOM

• 200m/175m Row

b) STRENGTH:

Warm up:

2 Rounds Burgener Warmup

• 1 with dowel – 1 with empty bar
• 5 Jump and Shrug
• 5 High Hang High Pulls
• 5 Muscle Clean
• 5 Front Squats
• 5 Drop Cleans
• 5 Hang power

Build to 70-80% of 1 RM power clean

Every 2 minutes for 16 minutes

• 3 Power Cleans