CrossFit and Personal Training

8 min of quality reps:

• 10 banded good mornings
• 10 jumping jacks
• :20 sec – bottom of squat hold
• :20 sec plank

Spend time on dball, tire flip and sled drive technique and set up.  

Face cards = 10 reps, Aces = 1, Joker = 25 burpees

• Diamond – tire flips
• Club – heavy farmer carries (2 handed – 1 rep = 1 length of the gym)
• Spade – sled drives ( 90/50 + sled – 1 rep = 1 length of gym)
• Heart – dball – ground to over shoulder

• 3 x 8 strict chin ups

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