CrossFit and Personal Training

3 rounds of:

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

EMOM x 16 (4 rounds):

• Min 1 – 10 swings on the rings
• Min 2 – 10 Evil Wheels / Ab roll outs
• Min 3 – 2x :10 sec headstand hold – then roll out onto mat (somersault)
• Min 4 – 20 plank jacks (https://www.powermonkeyfitness.com/videos/core-obliques/plank-jack)

20 min AMRAP:

• 1 dball / sandbag clean – ground to over shoulder (heavy) – switch shoulders
• 1 sled drive (70/50+sled – from post to post if inside.  If outside, 50m)

** increase number of reps by 1 each round

** record rounds + reps

Double Under work – EMOM x 5 mins:

• Min 1 – 25
• Min 2 – 35
• Min 3 – 45
• Min 4 – 35
• Min 5 – 25

If you cannot do 10 UB, work on DU for 10 mins.

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