CrossFit and Personal Training

Repeat 3 x:

• run 100m (to blue dumpster and back)
• 10 squats
• 6 kb swings – Russian – focussing on hip hinge and drive
• 4 man makers (https://www.youtube.com/watch?v=iMNnvhg1JcM)

4x Superset:

(coach lead RDL technique work and reasoning)

• 8-10 Romanian Deadlifts (moderate to heavy) https://www.youtube.com/watch?v=GZAKFRNtxLY
• 15-20 Banded Good Mornings

• Row 3K

**E2MOM (15/10) Push ups

• 4 x 50m Farmer Carry AHAP

• Hammies – stretch and roll
• T spine – spend time on roller