CrossFit and Personal Training

3 Rounds:

• 10 banded good mornings
• 10 push press with dowel
• 10 front squats with dowel
• 10 jumping jacks

Take an empty bar and warm up the push press.

• 4 sets x 6 reps – Push Press (increase 5-10lb from last week)

Rest 2 mins between sets

15 mins max

• 1200m Run
• 21 Kettlebell Swings (53/35)
• 42 Medball Squats (30/20 – held at your chest)
• 800m Run
• 15 Kettlebell Swings
• 30 Medball Squats
• 400m Run
• 9 Kettlebell Swings
• 18 Medball Squats

3 Sets, Not for Time:

• 15 Front Raises – Video HERE
• 20 Rotator Retractions – Video HERE
• 20 Pushups

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