CrossFit and Personal Training

• 5 Jump and shrug
• 5 clean high pulls
• 5 muscle cleans
• 5 front squats
• 5 hang power cleans

Then,

• 30 seconds wrist stretch per arm
• 30 second ankle stretch

• Power Clean: 3-3-3-2-2-2-1-1-1

PR DAY!

(this will take about 20 mins)

• 10 Kettlebell swings
• 5 pushups
• 5 ring dips
• 5 handstand pushups

WOD: For Time

• 60 Kettlebell Swings (53/35)
• 60 Pushups
• 45 Kettlebell Swings
• 45 Ring Dips
• 30 Kettlebell swings
• 30 Handstand Pushups

(Rx+: strict everything)