CrossFit and Personal Training

3 rounds for quality:

• Jog to the end of the gym and back
• :20 sec wall stretch
• :20 sec wall sit
• :20 sec calf stretch on wall – each leg
• 10 arm circles each way

Superset 3 sets of:

• Heavy Farmer carry – 1 handed – carry 1 handed for 2 lengths of gym, then switch hands for 2 lengths
• 8-10 Supinated grip barbell rows (pick a weight to do 8-10 reps without losing form or using your hips for assistance)

Rest 2:00

a) 3 sets for max load of:

• 40m 2 handed reverse Sled Drags (heavy) (2 lengths of the gym, 4 times)

Rest 60 seconds after each round

b) 5 sets of:

• 10 – 12 second Sled Sprints (180/140) (perform for maximum intensity on each set)

Rest 2:00 min

• Roll quads & couch stretch