CrossFit and Personal Training

Between posts:

2 rounds:

• burpee broad jump there
• 5 squats
• jog back
• 10 pass thrus
• side shuffle there
• 5 push ups
• side shuffle back

• min 1: 10 Strict Ring Rows
• min 2: 10 Beat Swings
• min 3: 6 Jump to negative lowers
• min 4: 5 Strict Pullups – (scale: stick to negatives)
• min 5: Rest
• min 6: 3 Strict Chest to Bar + 3 Kipping Chest to Bar — (Scale to Jumping Chest to Bar or regular Kipping)
• min 7: L-Sit Pullup – (Scale to one leg up in an L/Tuck or back to negative lowers)
• min 8: Max set kipping pullup in the minute
• min 9: Max hold at top of Pullup Bar or Ring Row
• min 10: Max Supine Grip Hold (palms away from you) (straight arms)

3 sets of:

• 1 Length of Gym and back Reverse Sled Drags – for max load (think quick feet)

One arm the way there, turn around quick, other arm the way back.

Rest 60-90 seconds

Then,

4 rounds of:

Prowler SPRINT – 2 lengths of the gym (no stopping, move FAST – empty sled)

-partner up and go back and forth quickly for your 4 sets

d) Finisher:

• Establish your heaviest 1 arm 4 lengths of gym overhead carry – do this for both arms (https://www.youtube.com/watch?v=FqiCpx-NIMM)

20 Minute Aerobic Restoration*

This can be completed on the Bike, Rower, or Ski Erg. Conversational pace throughout.

*Every 4:00, complete 15 Sit-Ups + 15 Back Extensions. Running clock. Time continues to move as we complete these reps.

• 2 min pigeon pose
• 2 min couch stretch
• 2 min roll your feet