CrossFit and Personal Training

• 400m light run

3 rounds

• 20 arm circles
• 10 legs wings – back/forth and side/side
• 10 lunges

Partner WOD – split reps evenly:

• 1750m row (alt every 250m)
• 100 sit ups
• 50 burpees
• 250 jumping jacks
• 50 burpees
• 100 push ups
• 1750m row (alt every 250m)

* every 5 min, both go for a 200m run
OLY Saturday (last day class will be on Saturday. Back to Sunday next week.)

• Take 10 mins to establish a heavy front squat
• Take 10 mins to establish a heavy split jerk
• 3 front squats + 1 split jerk (80% of which every is lightest from the above tests) – 6 rounds