CrossFit and Personal Training

Row or Airdyne 3 min

2x:

• 10 forward arm circles
• 10 reverse arm circles
• 10 front/back legs swings each leg
• 10 side/side leg swings each leg
• 1 min Plank on Forearms
• 10 cossack squats
• 10 lateral banded walks

15 min EMOM (4x:)

• Min 1 – Baby ring swings – Progression: (1) 4×5 (2) 4×10 (3) 4×15.  
• Min 2 – lunge to handstand weight transfer drill – Progression: (1) 4×5 (2) 4×10 (3) 4×15.  This is about control. Your goal is no not touch the wall
• Min 3 – Strict TTB or knees to chest – Progression: Max effort for total reps. 4x max effort strict TTB
• Min 4 – Rest 1 min

For time: 

• 50 cal row
• 50 air squats
• 40 cal row
• 40 situps
• 30 cal row
• 30 Box Jumps (24/20)
• 20 cal row
• 20 tuck ups (https://www.youtube.com/watch?v=obVuc0wZoss)
• 10 cal row
• 100 double unders

• Couch Stretch
• Pigeon stretch
• Calf roll & stretch
• Lat roll