CrossFit and Personal Training

• 3 min row, ski erg, air bike

2 Rounds:

• 5 yoga push ups
• 5 KB swings
• 5 Goblet Squats (kb)
• 5 Cossack squats per side

3X Superset:

• 6 single arm landmine rows (keep bar away from body, move slow) – per side (https://www.youtube.com/watch?v=zc9I4IM7NMo)
• 10 evil wheels
• :30 sec side planks per side

Rest 1:30-2:00 per round

20 min AMRAP:

Move 500 lb of odd objects from one end of the gym to the other, then back, etc….

***You MUST use 1 of each of the following to get to the 500 lb:

• Dballs (bearhug carry) = 50, 60, 70, 80, 90, 100
• Sandbags (bearhug carry) = 40, 60, 80, 120, 150, 200
• Single arm farmer carry = kettlebells, dumbbells, farmer handles
• Box pushes = 95 (box + 45) or 75 (box + 25) or 50 (empty box)

d) Finisher:

• Empty sled – 100% effort sprint outside – 150m x 2 (2:00 min rest)

• 4 min AMRAP: Legless Rope Climbs

Rest 2:00

• 4 min AMRAP: Legged Rope Climbs

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