CrossFit and Personal Training

3 rounds, increasing speed each round:

• 5 burpee broad jumps
• sprint to end of gym
• 5 inchworm with pushup
• sprint to end of gym
• 5 bird dog (per side)
• sprint to end of gym
• 5 dumbbell lateral raise (per arm)

then

• 90s Standing wall stretch- contract and release

20 seconds on 10 seconds off for 8 rounds (each)

• Russian twists
• Plank

c) WOD 2:

5 Rounds in teams of 2:

• 400 meter run (20/14) (1 person carries the ball)
• 20 handstand pushups
• 30 burpees to target

OLY Sunday

• Snatch Balance: 3,3,2,2,1,1,1
• HEAVY Jerk Dips: 3×3 @ 30# more than your best jerk
• Split Jerk: 3,3,2,2,1,1,1
• Clean & Jerk: Heavy single for the day