CrossFit and Personal Training

Rear Delt Warm Up

Two sets of:

• Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
• Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
• Incline I Raises x 10 reps (face down, raising straight arms in front)

One set of:

• 10 heavy Russian style kb swings (hinge warm up)
• 30s front plank
• 10 leg swings – front/back & side/side
• 10 air squats

4x:

• 25 m Yoke Carry (perform for max load, no stopping)  **25m is the whole length of the gym

Rest 2 minutes

4x:

• Hand over hand Rope Pulls (goal is max load…you’re only allowed one stop in the end) **if your chest rises, it is too heavy.  Maintain a strong footing, keeping chest parallel to ground, pulling your elbow to your groin)

Rest 2 minutes

1x:

• 150 Meter Prowler SPRINT (no stopping, embrace the grind, move FAST) – add some weight this week (2 – 10lb plates for guys, 2 – 5 lb plates for the ladies)

Finisher

1x:

• 400m Bear Hug Sandbag/dball Carry (go up 10# from last week)

• lats – roll em!
• psoas/hips – use hard roller or softball and sink into it for a few mins