CrossFit and Personal Training

• 3 min row, ski erg, air bike

3 Rounds:

• 5 push ups
• 5 squats
• 5 ring rows
• 5 sit ups

3 supersets of:

• Supinated-Grip Barbell Rows x 10 reps (for max weight – pull the barbell to your belly button/hips)
• Evil wheels x 10 reps

Rest 60 seconds between rounds.

c) STRONGMAN CONDITIONING:

3 sets for max weight of:

• 40m (2 lengths of gym) Harnessed (walking forward) Sled Pulls

Rest 60 seconds between rounds

Rest 3 minutes, and then…

3 sets for max weight of:

• 40m (2 lengths of gym) 2 handed Reverse Sled Drags

Rest 60 seconds between rounds

FINISHER:

• 20 gym lengths – 1 handed Farmer’s Carry (heavy kb/db)

Every time you finish 5 lengths, switch hands.  Every rest, 1 handed deadlift the weight for 5 reps.

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