CrossFit and Personal Training

• Run 400 m

3 Rounds:

• 10 air squats
• 10 glute bridges
• 10 lunges
• 10 push ups

EMOM x 16:

• Min 1: 10 pistols – alternating
  • Level 1 – advanced – straight leg, out front, heel down
  • Level 2 – intermediate – front weighted pistol balance (https://www.youtube.com/watch?v=FhYX0Py-PfA&feature=youtu.be)
  • Level 3 – sitting down to a bench or box or a band
• Min 2: 10 Beat swings (tight arch and hollow positions – legs together and straight)
• Min 3: 5 Tempo Ring Dip Negatives (start at the top, 3 secs down, 1 up)
• Min 4: 10 hollow hold to supermans (https://www.youtube.com/watch?v=raPYSFDEm9A)

3 Rounds:

• 500 m Row (if all rowers are taken, run 400 m)
• 12 Burpees
• 21 Box Jumps (24/20)

• DU or TU practice – spend 10 mins working on this

• Pigeon pose – 2 mins per side
• Smash calves/achilles