CrossFit and Personal Training

everything done from one end of the gym to the other…..

• bear crawl
• overhead carry – single arm – heavy (switch arms) – do this twice
• farmer carry – single arm – plate / pinch style (35/15) – do this twice
• bear crawl back

Chipper Style. Work through each exercise before moving onto the next:

• 5x Hollow Hold (Level 1: 20 on, Rest 40; Level 2 30 on, Rest 30; Level 3 40 on, 20 rest)
• 5x Headstand Hold (Level 1: 20 on, Rest 40; Level 2 30 on, Rest 30; Level 3 40 on, 20 rest)
• 3x ME T2B, rest 1 min between sets

2 Sets of:

• Landmine Rows x 6 reps each arm (https://www.youtube.com/watch?v=zUXBk1LMGsM) – as heavy as possible

Rest 1 min between sets

• Sandbag Squat (bear hug hold) x 8-10 reps (or D-ball) – as heavy as possible

Rest 1 min between sets

Rest 5 mins, then,

2 sets of:

• 40m Single-Arm Reverse (walking backwards, underhand grip) Sled Drag with Left Hand (140/90)

immediately followed by…

• 40m Single-Arm reverse Sled Drag with Right Hand

Rest 2-3 minutes

• lats / T spine – roll
• quads/calves/shins – roll