CrossFit and Personal Training

• Light rolling for 2 min of t spine & lats & glutes
• 30 sec couch stretch per leg

2 rounds:

From post 1 to end of gym

• jog there, back peddle back – perform 5 tactical frogs
• Side shuffle to post 2 and back, perform 5 legs swings – front/back & side/side
• Bear crawl 1/2 way there and crab walk 1/2 way back

Repeat!

Then:

• 30 sec calf stretch per leg

Superset 3x:

• 10 landmine single leg Romanian deadlifts each side (https://www.youtube.com/watch?v=Yet8uI-afRA)
• 20 Russian Twists (with medball or plate)
• Farmer carries – two handed – heavy for 4 lengths of gym

Rest for 1:30

10 rounds for reps:

In a 1 minute window for the first 5 rounds, do:

• 5 hang cleans (135/95) and
• Max bar facing burpees

In the last 5 rounds, in a 1 min window, do:

• 5 hang cleans (135/95) and
• Max double unders

Rest 1:00 after each round

3 Rounds:

• 10 tuck ups
• 20 supermans
• 30 sec front plank
• 40 sec hollow hold

• Pigeon pose – 2 mins per side
• Smash calves/achilles

** Note that today’s 7:30 pm class will not be the above work.  It is a Special Event Hallowe’en WOD!  BOOOO!**