CrossFit and Personal Training

4 rounds:

• 10 air squats
• 10 mountain climbers
• 10 arm circles – both directions

Finish with :30 wall stretch

Superset for 3 rounds….

• 10 per arm – Kneeling landmine shoulder presses (https://www.youtube.com/watch?v=I-nmC2QdSSI)
• 15 banded pull aparts (https://www.youtube.com/watch?v=bR-r8x3J4rU)
• :30 sec front plank – with arms extended only

Then, take 5-10 mins discussing tire flip technique and dball cleans and how to get up and over a high obstacle.  

20 min AMRAP:

• 4 tire flip jump thrus*
• 8 high box dball/sandbag clean burpees**

* flip the tire, jump up on the tire, jump down inside the tire and jump up and out of the tire

** clean the dball or sandbag and throw it over the high box, then do a burpee and jump over the high box

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