CrossFit and Personal Training

3 rounds of:

• 10 kb swings – light
• 10 goblet squats
• 10 mountain climbers
• :30 sec door stretch on each arm

Superset for 4 rounds:

• 15 Bench presses @ 50% BW
• 1 length of sled pull (hand over hand – 180/135)

Rest 2-3 mins per round

c) WOD 2:

3 Sets:

• 10 seated dumbbell shoulder presses – single arm
• :45 sec side plank – left
• :45 sec side plank – right

Rest 2:00 min per round

d) WOD 3:

• Grab a heavy (I mean heavy sandbag/dball) and bearhug it for a 400m carry. 

• 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