CrossFit and Personal Training

2 Rounds

• 10 dowel pass throughs
• 10 dowel overhead squats (2 second pause in bottom)
• in the second round use a more narrow grip
• 10 snatch balance with dowel
• 10 hang squat snatch with dowel

then

• 1 Minute banded lat stretch per arm

in 12 minutes:

• 6 sets of 1 Snatch balance (taken from rack)

in 12 minutes:

• 6 sets of 1 hang squat snatch (from floor)

**utilize the 12 minutes — do the 6 reps at a heavy weight use a few sets to build to it

12 Minute AMRAP:

• 60 double unders
• 15 toes to bar (kipping)
• 12 dumbbell push press P: 35/25, Rx: 50/35, Rx+: 70/50)