CrossFit and Personal Training

2 mins row

Slow movements, for quality:

• 10 leg swings – front/back & side/side
• 10 squats
• 10 supermans
• 10 situps
• 10 beat swings

Then,

DEATH BY 10m SPRINTS

• starting with 5 lengths on min 1, 6 on min 2, 7 on min 3….. until 10 mins (14 lengths)

For time:

• 29 Knees to Elbows
• 29 Wall Ball twisting sit ups
• 29 Walking lunges/leg
• 29 Ring rows
• 29 Thrusters @ 105/75
• 29 Double Unders
• 29 Burpee’s to a 6″ target
• 29 Box Jumps @ 24″/20″

c) RECOMMENDED MOBILITY:

• calf roll out – spend a lot of time here
• pec smash