CrossFit and Personal Training

• 400m run

3 Rounds:

• 10 Kettlebell Swings (light load, but explosive)
• 7 Air Squats
• 3 Inchworms

Take an empty bar and warm up the push press.

• 4 sets x 6 reps – Push Press (working at 65% of 1rm push press)

Rest 2 mins between sets

15 mins max

7 min AMRAP:

• Wall balls (20/14–>10/9’ target)

*On the Minute, starting on the 0:00, complete 7 Deadlifts (225/155)

Core work:

3 sets of:

• Med ball twist throws – 6 left, 6 right (30/20) (video: https://www.youtube.com/watch?v=2BmitGSZKPs)
• 10 evil wheels

• Roll T spine and quads, adding 2 min pigeon per side and tactical frogs