CrossFit and Personal Training

Row, air bike or ski erg for 3 mins

3 rounds for quality:

• 10 lunges
• 5 burpees
• 10 beat swings

Finish with,

• T Spine roll for 30s and
• Wall stretch for 30s

Superset 5x:

• 2 Conans (going one way and back around the box equals 1) https://www.youtube.com/watch?v=k0jLK_b6Lt0
• Ring False Grip Holds (L1: 5-10 sec, L2: 10-15 sec, L3: 15 – 20 sec)

Rest no more than 1:30 between sets.

(warm up deadlift with technique work)
21-15-9

• Deadlifts (225/155)
  
• 400m run after each set (includes after 9)

• 5 min EMOM T2B – Choose a number that you can do unbroken in 30 sec or less.

• T spine & glutes / hammies – roll out
• calves – stretch and smash