CrossFit and Personal Training

3 min row, ski erg, air bike

3 Rounds:

• 5 push ups
• 5 squats
• 5 ring rows
• :20 sec front plank

EMOM for 12 min:

• Min 1 – 10 beat swings – perfect practice
• Min 2 – 5 ring roll outs (https://www.youtube.com/watch?v=FHuJleQ-DL8)
• Min 3 – 5-8 lunge to handstand (back against the wall)

c) STRONGMAN CONDITIONING:

3 sets for max weight of:

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

Rest 60 seconds between rounds

Rest 5 minutes, and then…

2 sets / hand for max weight of (4 total sets):

• 40m (2 lengths of gym) 1 handed Reverse Sled Drags

Rest 60 seconds between rounds

d) FINISHER:

• Bearhug sandbag carry – pick a heavy bag/dball – 20 lengths of the gym

• 1 min pigeon pose, couch stretch, calf stretch