| a) WARM UP:
3 rounds:
- Jog 2 lengths of gym
- Side shuffle 2 lengths of gym
- :20 sec wall stretch
- :20 sec wall sit
|
| b) SKILL:
EMOM for 16 min:
- 1: 10 supermans
- 2: 5-8 Lunge to Handstands (the goal here is to work towards a freestanding handstand so the goal is to not touch the wall)
- 3: 5-8 Candlestick roll ups (https://www.youtube.com/watch?v=WXoNNx-uOtU)
- 4: 25 sec hollow arch hold
|
| c) Strongman Conditioning Session
5 rounds for time:
- 2 lengths of gym – sled pull (walking forward with shoulder straps) (135/90 + sled)
- 10 d-ball bearhug squats (heavy)
|
| d) ACCESSORY WORK:
ROWING CONDITIONING
Rest 1:00
Rest 1:00
|
e) POST-WOD RECOVERY:
- 2 min pigeon pose
- 2 min couch stretch
|
CrossFit and Personal Training 