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 sets of:

• 10 2-handed strict Dumbbell Presses (choose weight)
• 30 seconds of Dumbbell Overhead Hold
• Farmer carry 2 lengths of the gym (heavy kb or db)
• 12 box step ups while holding db (6 per leg)

REST 2:00 between rounds
c) STRONGMAN CONDITIONING:

Death by yoke carry –

• Start by carrying the empty yoke 1 length of gym.  Every additional length, men add 40lb, women add 20 lb.  Continue to do 1 length, adding weight, until you cannot move the yoke.

Rest about :30-:45s between attempts.
d) Finisher:

• Bearhug sandbag carry – pick a heavy bag/dball – 1 set for max distance (lengths of the gym)

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