CrossFit and Personal Training

EMOM for 12 min:

• 1 – 10 beat swings – perfect practice
• 2 – 5 lunge to Handstand (the goal here is to work towards a freestanding handstand so the goal is to not touch the wall)
• 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

Superset 3 sets of:

• Heavy Sandbag squat x 6 reps
• Evil Wheel Rollouts x 5-10 reps
• One armed kneeling landmine presses x 5-6 reps each arm – move slow. (https://www.youtube.com/watch?v=2RJIwiocC2I)

Rest 2:00 mins between sets

Two sets per arm of:

• Length of Gym and back Reverse Sled Drags – for max load (Think quick feet – hips square to the sled)
• One arm the way there, turn around quick, same arm the way back.

Rest 60-90 sec seconds per round

4x:

• Yoke carries (on back) for length of the gym and back (no stopping)

Rest 60-90 sec seconds per round

• 3 min pigeon pose/roll glutes
• 2 min couch stretch/roll hips
• 1 min calf/achilles rolling