CrossFit and Personal Training

Between posts 1 and 2:

• Side shuffle there and back
• Butt kickers there, high knees back
• Bear crawl there, crab walk back

Repeat

5 Rounds, On the 5:00:

• 50 m Sled Push (90/50) – from the stairs to the red garbage bin and back
• 100 m Medball Run (30/20) – from the stairs to the speed bump and back
• 200 m Run – to the corner of building and back

Finisher:

• 30 evil wheels
• 30 hollow rocks

• Spend 10 mins mobilizing your legs

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