CrossFit and Personal Training

8 min AMRAP

• 10 squats
• 15 jumping jacks
• 10 mountain climbers
• 15 dowel strict presses
• 10 dowel pass thrus

2 sets of:

• Single arm Landmine Rows x 6 reps per arm

(aim to ensure engagement of the oblique and lat insertion) – do this slow…take 5 seconds at a minimum

Rest 2:00

2 sets of:

• Single arm overhead landmine press x 6 per arm (set up in a lunge)

Rest 2:00

3 sets of:

• 25m Rope Pulls (for doubles)

Rest 2-3 minutes

2 sets of:

• 40m Yoke Carry (2 lengths of the gym)

Rest 2-3 minutes

Finisher:

1 set of:

• 20 gym lengths of heavy bearhug Dball or Sandbag Carry

• Roll quads & couch stretch