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

3 sets of:

• Supinated-Grip Barbell Rows x 10 reps (pull to belly button – for max weight)

Rest 20 seconds

• Evil wheels x 15 reps

Rest 60 seconds

10 rounds for time:

• 1 LOW bar sled drive – 20 m (90/50 + large sled)
• 1 sled pull (hand over hand) – 20m (90/50 + large sled)
• 2 large tire flips

Time cap: 15 min

Finisher:

• 5 min dball/sandbag bearhug hold (100/70) – standing only; no moving

• Roll lats, T-spine & quads
• 30 sec wall stretch + calf stretch