CrossFit and Personal Training

• Row for 500m … increasing pace every 30 secs
• 30 burpees – work on efficient technique

b) Strongman Conditioning Session

1: 4 Rounds of:

• Heavy bag/d-ball carry

Carry the bag, bearhug style, to the end of the rubber floor, back & back to the whiteboard – pick a bag/dball that is heavier than you normally carry.  

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 (160/100+sled) **inside

Rest 1:00 minute between efforts

c) POST-WOD RECOVERY/MOBILITY:

• 3 min pigeon pose
• 2 min couch stretch
• roll them quads