CrossFit and Personal Training

a) WARM UP:

• 400m run

Then,

• 10 wall balls
• 10 situps
• 10 jumping jacks

b) STRENGTH:

• Heavy Yoke carries – 2 lengths of the gym x 4 (start low weight, increasing every round)

Rest 1:00-1:30 between rounds.

c) WOD:

20 min AMRAP:

• 10 dball or sandbag over yoke or on pedestal (heavy)
• 2 lengths of gym sled sprint (empty and you will be inside)
• 2 lengths of gym single arm overhead db/kb carry (70/50/35)