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

EMOM for 12 min:

• 1 – 10 beat swings – perfect practice
• 2 – 3 wall walks (working on getting vertical – toes and nose touching the wall) (https://www.powermonkeyfitness.com/videos/wall-walks)
• 3 – 5-8 Headstand Press Ups (https://www.youtube.com/watch?v=2fbae9zztg4) -if you don’t have a press up, practice tripod and lifting knees off elbows

Sandbag / dball carry – platform lift

5 rounds of:

• 5 dball/sandbag lifts to platform/jerk block from ground (or over yoke cross bar) (heavy – platform/yoke cross bar height at sternum height)
• sandbag/dball bearhug carry to whiteboard and back to platform

Finisher:

3 rounds of:

• 10 hollow rocks
• 10 superman rocks
• :30 sec side plank (each side)

• Roll lats, T-spine & quads
• :60 sec wall stretch