CrossFit and Personal Training

CrossFit and Personal Training

July 27, 2017

a) WARM UP:

2 min row, then,

2 rounds of:

10 dowel pull thrus
10 push ups
10 mountain climbers
10 jumping jacks

b) SKILL:

EMOM for 12 mins:

Min 1 – 40 front plank shoulder taps
Min 2 – 10m Reverse Bear Crawl
Min 3 – 10 Candlesticks (http://gymnasticswod.com/content/roll-candle-stick)

c) WOD:

5 Rounds for time:

400m Run
500m Row

d) ACCESSORY WORK:

5 Rounds:

1:15 Light Assault Bike
:45s Max Distance Handstand Walk (scale: 3 wall walks)

e) POST-WOD RECOVERY:

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

glennstake

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