CrossFit and Personal Training

3 rounds between posts 1 and 2:

• Side shuffle there, 10 are circles
• Side shuffle back, 10 dowel pass thrus
• High kicks there, 5 push ups
• Butt kickers back, :20 sec wall stretch

Chipper Style. Work through each exercise before moving onto the next:

• 5x Hollow Hold (Level 1: 20s on, Rest 40s; Level 2: 30s on, Rest 30s; Level 3: 40s on, 20s rest)
• 5x Headstand Hold (Level 1: 20s on, Rest 40s; Level 2: 30s on, Rest 30s; Level 3: 40s on, 20s rest)
• 3x Max Effort evil wheels, rest 1:30 min between sets

1 – 4 rounds of:

• Hand over hand Rope Pulls – full length of the rope x 2 (goal is max load…chest parallel to ground, elbow to groin, quick)

** set up two sleds side by side, finish one rope pull and do the second with no resting

Rest 3:00 minutes between sets

2 – 2 parter …. Heavy sandbag/dball bearhug carry for 400m (go outside if its nice). When you finish the 400m, continue doing another 400m carry – carrying the bag/dball any way you want.

• 3 x 5 strict chin ups

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