a) WARM UP:
- 2 min row, ski erg, air bike
1-2-3-4-5-6 reps of:
- push ups
- squats
- ring rows
- sit ups
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| b) STRENGTH:
EMOM for 16 mins:
- Min 1: Supinated-Grip (palms away from you) Barbell Rows x 6 reps (for a heavy weight – pull the barbell to your belly button/hips)
- Min 2: 15 Russian twists with med ball (20/14)
- Min 3: 2 rope climbs (15 feet)
- Min 4: Rest
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| c) WOD:
D-ball / sandbag Grace (pick a dball or sandbag that is heavy).
- 30 Clean and Jerks for time
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d) ACCESSORY WORK:
- Heavy sandbag bearhug walk 400m
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e) POST-WOD MOBILITY:
- 2 min pigeon pose
- 2 min couch stretch
- 2 min roll your feet
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CrossFit and Personal Training 