CrossFit and Personal Training

7-way hips to start (do this before class if you can)

2 Rounds

• 10 Jumping air squats
• 10 samson stretch
• 10 mountain climbers
• 10 Glute bridges

Then,

• 90 second banded Front rack stretch per arm

• 3 sets of 3 reps: 1-1/4 Front squats at 70% of 1RM

• 10 beat swings
• 10 scap pullups
• 10 overhead lunges with 50-60% working weight

WOD

HAPPY DAY AFTER BIRTHDAY KARLEE

• 100 Double under buy in

2 Rounds:

• 5 Bar muscle Ups
• 10 OH lunge (50/35 db)

2 rounds:

• 10 Chest to Bar
• 20 OH lunge (50/35 db)

2 Rounds:

• 15 pullups
• 30 OH lunge (50/35 db)

• Cash out 100 Double Unders