CrossFit and Personal Training

3 Rounds:

• 5 hand release push ups
• 5 KB swings
• 5 Goblet Squats
• 5 leg swings per leg – front/back & side/side

• 6-10 reps narrow grip Bench Press – ¾ bodyweight
• 4 lengths of gym farmer carry – heavy

Rest 2:00 between rounds

3 rounds for time:

• 2 lengths of gym – sled pull (forward with shoulder straps) – 135/90+sled
• 10 d-ball ground to over shoulder (heavy)

d) Finisher: 10 lengths of gym bearhug sandbag carry – heavy

• Row 1000m conversational pace
• 1 min pigeon pose – per leg
• 1 min couch stretch – per leg
• 30 s T spine roll out