CrossFit and Personal Training

CrossFit and Personal Training

April 27, 2017

a) WARM UP:

150m easy row
3 beat swings
6 push ups
9 squats
150m moderate row
3 squats
6 push ups
9 beat swings
150m hard row

b) STRENGTH:

Superset 3 sets of:

1: 20 Medball Russian twists (20/14)
2: 6-10 dips (kipping or strict)
3: 10 beat swings – perfect practice

Rest 2-3 mins between sets

c) WOD:

20 min AMRAP

6 ground to shoulder (as heavy as possible – dball/sandbag)
4 manmakers (db) (35/20) video: https://www.youtube.com/watch?v=iMNnvhg1JcM
2 lengths of gym – overhead two arm carry (kb/db) (35/20)

d) ACCESSORY WORK:

EMOM x 10 mins:

Odd: 60 DU
Even: 30 sec handstand hold (work towards free standing)

e) POST-WOD RECOVERY:

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

glennstake

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