CrossFit and Personal Training

3 rounds for quality reps:

• 5 kb swings – eye height
• 5 kb deadlifts
• 5 push ups
• 5 jumping lunges per leg

• 5X – seated sled pulls – length of the rope (green sled + 115/90)

5 rounds:

• 50m heavy max effort sled push (sled + 140/90), then straight into a 350m run

Rest 3 mins between sets

• 400m heavy bearhug sandbag carry

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