CrossFit and Personal Training

• Bear Crawl to end of gym
• Single arm overhead carry – heavy – to whiteboard, switch arms and go back
• Single arm farmer carry – heavy – to whiteboard, switch arms and go back
• Bear crawl back
• 10 Leg swings per leg – front/back & side/side

Superset 5x:

• 5 wall walks (start on your stomach; end with noes/toes on wall)
• False Grip Holds (Level 1: 5-10 sec, Level 2: 10-15 sec, Level 3: 15 – 20 sec)

Rest no more than 1:30 between sets.

For time:

• 21 Deadlift (225/145)
• 50 air squats
• 21 Push Press (135/95)
• 15 Deadlift
• 50 air squats
• 15 Push Press
• 9 Deadlift
• 50 air squat
• 9 Push Press

(21-15-9 with 50 squats between the DL-PP)

3x:

• 10 Russian Twists (ea. side)
• 10 side Plank
• 20 heel lifts (heels to the sky)

• hammies/glutes – pigeon pose, roll, smash
• quads/adductors – couch stretch, roll