CrossFit and Personal Training

3 min row, ski erg, air bike

2 Rounds:

• 5 yoga push ups
• 5 KB swings
• 5 Goblet Squats
• 5 Cossack squats per side

b) SKILL:

EMOM for 12 min:

• minute 1 – 10 beat swings – perfect practice
• minute 2 – 5 tempo push ups (55X1 – 5 seconds down, 5 sec hold, drive up, pause for a second at top) – squeeze the bum
• minute 3 – 5-8 lunge to handstand

4 Rounds for time:

• 26 Russian twists (20/14 medball)
• 1 length of gym yoke carry (100/50 + yoke)
• 90 sec plank

Rest 5:00 and,

Finish with:

3 sets:

• Prowler Sprints 3 lengths of the gym (empty – no stopping, move FAST)

– rest between sprints

d) POST-WOD RECOVERY:

• 1 min pigeon pose
• 2 min couch stretch
• 1 min calf stretch