CrossFit and Personal Training

a) WARM UP:

• 3 min row, then,

2 rounds of:

• 10 banded good mornings
• 10 plank shoulder taps
• 10 mountain climbers
• 10 inch worms

b) Gymnastics Skills:

EMOM for 4 rounds:

• Minute 1: 5 ring swings + 5 toes to rings
• Minute 2: 8 ab rollouts / evil wheels
• Minute 3: 5 handstand kick ups + 0:20 sec handstand hold
• Minute 4: rest

c) Strongman WOD:

5 Rounds for Time:

• Yoke Carry (back rack) – 2 lengths of the gym (increase weight every round)
• Sandbag/Dball Carry (bearhug) – 1 length of gym
• 5 Sandbag/Dball clean and jerks
• Sandbag carry back (bearhug) – 1 length of gym

Rest 2 mins between rounds

d) ACCESSORY:

• Endurance Running Club work (to be posted midday)