CrossFit and Personal Training

• 400 meter run as a group

then,

Rowing:

• 2 min max cal
• 1 minute rest
• 1 minute max cal
• 1 minute rest
• 30 sec max cal

3 rounds – superset the following:

• Farmer Carry – single arm as heavy as possible – 3 lengths of gym, then switch and do 3 more lengths
• Alternating Lunges (dumbbells – 35/20#) – 20 total
• BB Rotations (https://www.youtube.com/watch?v=nk7RksvqGQs) – 20 total

4 rounds for time:

• 1/2 Conans with 2 box hspus at every corner of the box (1 rotation around the box with 8 total box HSPUs)**keep your hips up, chest close to box  https://www.youtube.com/watch?v=g6iTL1Sa89w

• 12 Ring rows
• 12 Deadlifts (185/115)
• 12 Wall balls (20/14#–>11’/10’)

• do some bicep curls (3×10)
• do some supinated hangs from bar (3 x as long as you can hang ** palms facing you)

• couch stretch + smash your quads with roller or bar
• pigeon stretch + roll your hammies/glutes