CrossFit and Personal Training

3 rounds for quality:

• 10 lunges
• 10 Air squats
• 10 Jumping lunges
• 10 Jumping air squats
• 10 arm circles
• 20 sec handstand hold

5-8 reps per leg x 4 sets

• Level 1 – negatives on box
• Level 2 – banded across rack
• Level 3 – Regular pistol – work on depth and speed and full foot on ground
• Level 4 – Holding a med ball behind your back and tapping to the ground

A.

2x:

• 25 m Yoke Carry

Rest 2-3 minutes.  **Work as heavy as possible without stopping in the 25m.

B.

2x:

• 25 m  Hand-Over-Hand Rope Pull (under hand method as per video link)

Rest 2-3 minutes.  **Work as heavy as possible without stopping in the 25m.

C.

1x:

• 200 m Foot Prowler Sprint (empty)  **no stopping! – get out of your head and KEEP MOVING!

• roll and stretch quads & glutes