CrossFit and Personal Training

• 20 Scap Pullups
• 20 beat swings
• 20 banded pull aparts
• 20 barbell good mornings

Then,

• 1 minute trap smashing with barbell per side
• 30 second partner thoracic spine opener

Superset

• 3×12 Barbell bentover row
• 3×5 5 second negative pullups

• 5 Empty bar deadlifts
• 3 bar over burpees
• 5 Deadlifts with 40% weight
• 3 Bar over burpees
• 5 deadlifts with 70-80% weight
• 3 bar over burpees

WOD:

9 Minute AMRAP:

• 5 Burpee Box Jump Overs
• 5 Deadlifts (P: 185/115, Rx: 275/195, Rx+: 315/225)

d) Finisher

Finisher (superset):

• 3x 25 Hollow rocks
• 3x max time plank hold