CrossFit and Personal Training

3 Rounds:

• 10 Sit-Ups
• 10 Glute bridges (keep feet close to glutes)
• 10 Pushups
• 10 Squats

• 4 Sets x 6 reps – Push Press

Aim to add 5-10 pounds from last week.

For Time (each piece runs directly into the next):

• 21-15-9 – Calorie Bike, Kettlebell Swings (53/35)
• 21-15-9 – Calorie Row, Burpees
• 21-15-9 – Medball Squat Cleans (20/14), 200 Meter Run after each set

Time cap: 25 mins

3 Sets for quality:

• 10 Evil Wheels
• 4 lengths farmer carries (heavy)

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