CrossFit and Personal Training

• 7 way Hips 
• Monster Walk 
  • Forwards/ Backwards 
  • Both sides 
• 20 Glute Bridges (with band) 
• 20 Air squats (with band) 

• Back Squat: 3×5 reps @ 70%

on the 3rd set – rep out 

• Strict Press: 3×5 @ 70% 

on the 3rd set rep out 

12 minutes as many rounds as possible: 

• 3 bar muscle ups (P: 3 pull ups + 3 dips) *no jumping BMU today
• 6 Power cleans (P: 115/85, Rx: 155/115, Rx+: 185/125)
• 12 toes to bar