CrossFit and Personal Training

• lunge with twist from post 1 to post 2
• 10 kb goblet squats
• 10 ring rows
• 50 single unders
• crab walk from post 1 to 2 (hips up)
• 10 beat swings
• 10 burpees
• 10 backwards single unders

3x as a superset:

• Farmer Carry – 1 handed kb/db – as heavy as possible – 4 lengths of the gym (switching arms every length)
• 20 Alternating Lunges (DB – pick a weight you can do 10 per side)
• 20 Barbell Rotations (https://www.youtube.com/watch?v=nk7RksvqGQs)

**Rest a min of 2 mins between rounds

“Tiger Blood”

3 Rounds for Time:

• 400m Run
• 10 Clean and Jerks (135/95) ** push press is a no rep.

• Do the handstand hold challenge.

• calves & quads/adductors – stretch and roll