CrossFit and Personal Training

10 min amrap of:

• 5 banded good mornings
• 5 non jumping burpees
• 5 lunges per leg
• :20 sec front plank

3 sets of:

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

Rest 20 seconds

• Evil Wheels x 10 reps

Rest 60 seconds between rounds.

5 rounds for time:

• 10 2 handed dumbbell / kb box step ups (5 / leg) (heavy) (24/20)
• 2 lengths of gym – Single hand overhead carry (db/kb)

d) FINISHER:

2 rounds of:

• 30 seconds of Dumbbell Strict Presses (2 handed – moderate weight), straight into…
• 30 seconds of Dumbbell Overhead Hold (2 handed – same weight as above)

Rest 60 – 90 seconds and repeat.

• 2 min pigeon pose per leg
• 1 min couch stretch per leg