CrossFit and Personal Training

• Row for 2 mins
• 20 second front rack stretch (banded)
• 15 front squats
• 20 second front rack stretch
• 15 banded strict press (step on band press above head)
• 20 second frog stretch
• 15 side plank rotations per side
• 1 minute bottom position front rack hold

Every Minute for 90 seconds for 8 rounds:

• 3 Position Squat clean: (1 high hang, 1 hang, 1 mid shin)

*bar is not to be dropped

Every minute for 25 Minutes:

• 1) 12 V-Ups
• 2) 2 lengths sled pushes
• 3) 7 Push Jerks  (P:115/85), Rx: 155/105, Rx+: 185/125)
• 4) 18/15 calories on the assault bike
• 5) REST MINUTE