CrossFit and Personal Training

Row for 600m … increasing pace every 30 secs

3 Rounds:

• 5 yoga push ups
• 5 KB swings
• 5 Goblet Squats
• 1:00 plank

1)  5 Rounds of:

• Heavy bag/d-ball carry

Carry the bag/ball, bearhug style, to the end of the rubberfloor and back – pick a bag/dball that is heavier than you normally carry (challenge yourself).

Rest 1:00 minute between sets

2) 4 rounds of:

• Hand over hand Rope Pulls

(goal is max load…chest parallel to ground, elbow to groin, quick)

Rest 2:00 minutes between sets

3) 5 rounds of:

• 10 – 12 seconds max effort sled drives (140/90+sled) **inside

Rest 1:00 minute between efforts

• 3 min pigeon pose
• 2 min couch stretch
• 1 min calves/achilles