CrossFit and Personal Training

Row to 700m

• 20 air squats
• 10 leg swings per leg – front/back & side/side
• 20 beat swings

Then,

• calf stretch on plates or rig posts (45s per side)
• wall stretch – 45s
• pigeon pose for 45s per side

4x Superset:

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

“Badger”

3 Rounds for Time:

• 30 Squat clean (95/65)
• 30 Pull-ups
• Run 800 meters

3 Rounds

• Pallof Press Series: x 5 @ each position, hold arms fully extended for 2 breath cycles (Click for Video)
• 1 Arm Farmer Carry: 100M each arm (Click for Video)
• Barbell Rollouts: x 5 (Click for Video)
• Good Mornings: x 12 (Click for Video)

NOTE: choose weights at your discretion, all sets should be unbroken but difficult

• Couch stretch and roll – quads and hips
• Wall splits stretch
• Pike stretch and roll – hammies and glutes