CrossFit and Personal Training

light rolling for:

• 3 min of thoracic spine/lats
• 1 min of traps per side
• 2 min quads/adductors

3 min row, ski erg, air bike, then:

2 Rounds:

• 5 yoga push ups
• 5 KB swings
• 5 Goblet Squats
• 5 Cossack squats per side

EMOM for 12 min:

• 1 – Mixed grip pull up holds (switch hands every round) – 20 secs (https://www.youtube.com/watch?v=0F42Z9MLsvY)
• 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

• 1 – 3 Rounds x 5 reps of:

Heavy bag/d-ball clean and push press (https://www.youtube.com/watch?v=izLUVd-zszw) or (https://www.youtube.com/watch?v=bRmXti-ylBg)

Rest 1:00 minute between rounds, then:

• 2 – 4 rounds of:

Hand over hand Rope Pulls (goal is max load…chest parallel to ground, elbow to groin, quick) – full length of rope

Rest 1:00 minute between rounds, then:

• 3 – 3 rounds of (each set is twice the length of the gym INSIDE):

Low bar Prowler sprints (empty) – length of the gym ** Note: use the low bar on the sleds

Rest 1:00 minute between rounds.

• 3 min pigeon pose
• 2 min couch stretch
• 1 min ankles