CrossFit and Personal Training

• 25ft monster walk
• Forwards
• backwards
• both sides
• 15 jumping air squats

Then,

• 1 Minute front rack stretch with band per arm
• 30s glute stretch on wall per side

• 5 sets of 5 reps : 1 1/4 front squats @ 65% of 1RM

**1+1/4 is a full squat- come back up a quarter of the way back down and rebound out of it

• 2 rounds
• 3 burpees + 2 shuttle sprints

WOD:

5 Rounds for time:

• 12 Burpees to target
• 100 meter sprint (modification for an injury preventing you from sprinting: 150m row)