CrossFit and Personal Training

3 rounds of:

• 10 banded good mornings
• 10 ring rows
• 10 push ups

• Row 5k for time

c) STRONGMAN WOD:

With a partner, do the following:

10 rounds:

• 5 bearhug hold squats (heavy dball)
• 1 hill sprint

Switch with Partner

** to be done outside, on the west side of the building

** switch shoulders on the hill sprint every round

• Towel or rope hangs and pull ups

** grab a large towel from the maintenance closet or hang from a rope and accumulate :20 seconds hold + 5 pull ups

Repeat 5x

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