CrossFit and Personal Training

Post to post monster walk

• Forwards
• backwards
• both sides
• 15 jumping air squats

Then,

• wall stretch with partner (have partner push on mid back while you’re in wall stretch)
• 30s glute stretch on wall per side

• Front squat: 7 sets of 1 rep at 90% of 1RM

(not a test day- we’ll get there)

• 10 figure 4s per leg (going down further each time)
• 5 kipping handstand pushups
• 10 wall balls
• 5 beatswings + 5 Chest to bar

WOD

2 Rounds for time

• 36 pistols
• 18 Kipping Handstand pushups (P: BTN push presses, Rx+: strict HSPU)
• 36 wall balls
• 18 Kipping Chest to bar (P: jumping C2B, Rx+: strict C2B)

Time Cap: 20 minutes