CrossFit and Personal Training

2 min row, then,

2 rounds of:

• 10 dowel pull thrus
• 10 push ups
• 10 mountain climbers
• :20 sec wall stretch

EMOM x 20 (5 rounds):

• Set 1 – 3 beat swings + 3 kipping knee raises + 3 kipping T2B (try and stay on the bar)
• Set 2 – :20 second headstand –  (advanced: :20 second headstand and push up into a freestanding HSPU) – https://www.powermonkeyfitness.com/videos/handstands-hspu/headstand-hold
• Set 3 – :20 seconds of an L sit (from parallettes, or from plates, or from benches – https://www.powermonkeyfitness.com/videos/core-abs/l-sit-holds)
• Set 4 – rest

20 min AMRAP:

• 1 Heavy dball/sandbag run – carry a dball/sandbag from stairs for 25m (red dumpster), drop it and sprint to the 75m mark (bright green dumpster) and back, then pick the dball/sandbag up and carry it back to the start
• 2 lengths of the gym – yoke carry (ladies do empty yoke, men load with 25lb per corner)

• 30 DBall/Sandbag Cleans for Time (heavy)

Up and over the shoulder completes a single repetition. Every 5 repetitions, carry the ball/bag 10′ before beginning the next set of 5 repetitions.

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