CrossFit and Personal Training

• 2 min row, ski erg, air bike

3 Rounds:

• 5 push ups
• 5 arm circles per direction
• 5 cossack squats per side
• 5 ring rows

3X Superset:

• 10 dumbbell seated on the floor presses (db/kb) – pick a weight you can do 10 reps
• 10 barbell bent over rows (pick a weight you can do 10 reps – pull to hips)
• 10 kb swings (88/70/53) – Russian – eye height

Rest 1:30-2:00 per round

In teams of 2, complete the following:

20 min AMRAP:

• Partner 1 does 200m farmer carry (53/35) (if inside, 10 lengths of the gym)
• Partner 2 performs the couplet of:
  • 10 dball / sandbag clean and press (heavy)
  • 2 lengths of gym bearhug carry of dball / sandbag (heavy)

5 rounds:

• 10m handstand walk (or 2 wall walks)
• 2 rope climbs

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