CrossFit and Personal Training

a) WARM UP:

• Row for 3 mins

3 rounds of:

• 10 leg swings
• 10 hollow rocks
• 10 jumping jacks
• :20 sec calf stretch on wall or on plate

b) Partner Sandbag Carry

Choose a Sandbag – As Heavy As Possible

• As a pair, bearhug carry for 800m.  Every drop, switch partner and before you begin, you must perform 5 squats while holding sandbag.

c) WOD:

5 rounds:

• sled push for 50 m (140/90+sled), immediately into a 350m sprint

rest 3:00 between rounds

d) Finisher:

• 50 Dumbbell Plank drags (https://www.youtube.com/watch?v=l1fp79yLAr4)

e) ACCESSORY WORK:

• Endurance Club work – posted at the gym