CrossFit and Personal Training

CrossFit and Personal Training

Mar 11, 2019

a) WARM UP:

3 Rounds

45 sec bike
10 pushups
5 burpees
10 thrusters (empty bar)
15 sec pec stretch

b) STRENGTH:

Bench Press: 5X5 @ 75%

** rest as needed

c) Specific Warm up

Row 250 meters
10 Over the rower burpees
build to thruster weight

WOD

3 Rounds for time

500M row
20 lateral over rower burpees (if using AAB, over bar)
10 thrusters (95/65, 115/80, 135/95)

glennstake

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