CrossFit and Personal Training

Between posts 1 and end of gym:

• Run there and back peddle back 2 times
• Side shuffle there and back 2 times
• Lunges with twist to post 2
• Slow bear crawl back

Then,

• 5 push ups with 5 sec hold at bottom
• 5 bird dogs
• :45 sec hold wall sit

• E1.5MOM – Strict Press 3-3-3-3-3

(Build to a heavy 3 over 5 sets. Increase 5/10# over last week.  Rest about 2 min between sets.)

“Barbara”

5 rounds (or 25 min time cap)

• 20 Pull ups (scale: full range of motion if using bands, ring rows otherwise)
• 30 Push ups
• 40 Sit ups
• 50 Air squats

Rest 3:00 between rounds

3 rounds:

• 1 min front plank
• 1 min side plank (L)
• 1 min side plank (R)

• 2 min pigeon pose per side
• 2 min quad/adductor roll
• 2 min T spine roll