CrossFit and Personal Training

Happy bday Glenn!

• 44 burpees
• 15 second ankle stretch per side
• 10 samson stretch
• 15 second lat stretch per side
• 10 mountain climbers
• 15 second hamstring stretch per side
• 10 good mornings
• 15 second wall stretch
• 10 jump squats

3 Sets with 3 minutes in between:

• 1 Length heavy sled push As Heavy As Possible
• 10 Calories on airbike As Fast As Possible

• Set up for workout – 1 round 3 reps of each with empty bar

Jess’ MOTM WOD:

ascending weight ladder in 14 minutes

• 5 overhead squats
• 10 pistols
• 5 front squats
• 10 box jump overs
• 5 back squats
• 10 wallballs
• 5 deadlifts
• 10 speed skater jumps

** each round will be increasing weight

(R1 95/65

R2 115/85

R3 135/95

R4 155/105

R5 185/125

R6 205/135)

** At the 14:00 mark, everyone outside to do:

The unfortunate leg finisher:

• 100 meter walking lunge

into

• 300 meter sprint to finish

** if you are injured and cannot run, you will lunge to the speed bump and back, and then row 400m**