CrossFit and Personal Training

3 rounds:

• Banded monster walks – 10m
• 10 air squats
• 10 lunges
• 10 scap pushups

Then grab a bar, warm up the step back lunges.

STEP BACK LUNGE: 3 Sets of 12 (6 each leg) – bar on back rack

• Set #1 – 12 Reps @ 35% of 1RM Front Squat

Rest 2:00

• Set #2 – 12 Reps @ 40%

Rest 2:00

• Set #3 – 12 Reps @ 45%

Every 3:00 min x 4 Rounds:

• 15/12 Calorie Row
• 10 Bar Facing Burpees
• Max Push Presses in Time Remaining (115/80*)

Rest 1:00 between rounds

* pick a weight that you could push press for 15+ repetitions unbroken, when completely rested

3 Rounds:

• :30 sec L sit hold hanging from bar
• 5 negative dips
• 8 Dumbbell complex = lying down, db floor press + weighted sit up + strict seated db press

d2) GYMNASTICS ACCESSORY:

A. Every 30 seconds, for 2 minutes (4 sets) of: Donkey Kicks to Wall x 6-8 reps (https://www.youtube.com/watch?v=bXblG0E7uEg&feature=youtu.be)

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of: Mini Handstand x 15 reps (https://www.youtube.com/watch?v=x8qEKaUZTqs&feature=youtu.be)

B. 5 rounds of:

• 10 – 20 baby ring swings, rest 30 secs, then
• 5 false grip ring pull ups

Rest 2 mins between sets

• Roll T spine and quads, adding 2 min pigeon per side and tactical frogs