CrossFit and Personal Training

Light rolling:

• for 3 min of your thoracic spine & lats
• for 1 min of traps
• for 2 min of quad/adductor per side

a) WARM UP:

• 28 burpees – Happy Birthday Aaron G and Pearce!
• 28 jumping jacks
• 28 supermans
• 28 hollow rocks

EMOM for 12 min:

• 1: 10 beat swings – perfect practice
• 2: 5 tempo push ups (55X1 – 5 seconds down, 5 sec hold, drive up, pause for a second at top) – squeeze the bum
• 3: 5-8 Headstand Press Ups (https://www.youtube.com/watch?v=2fbae9zztg4) -if you don’t have a press up, practice tripod and lifting knees off elbows

2x of:

• Viking Sloth Press x 5 reps per arm (first time for this movement – figure a weight to give a challenge)
• Ab Wheel Rollouts x 5-10 reps
• Landmine Rows x 5-6 reps each arm – move slow, then move even slower. ** make sure you hold the bar away from your body to engage the lats

3x of:

• Length of Gym and back Reverse Sled Drags – for max load (Think quick feet) **One arm the way there, turn around quick, other arm the way back.

Rest 60-90 sec seconds

4x:

• Prowler SPRINT for the full length of the gym (no stopping, move FAST)  ** partner up and go back and forth quickly for your 4 sets

Same as warm up, add:

• 3 min pigeon pose
• 2 min couch stretch
• 1 min ankle/calf stretch