CrossFit and Personal Training

Row for 2 mins

3 Rounds of:

• 10 push ups
• 10 arm circles
• 10 leg swings per leg – front/back & side/side

Finish with a :30 sec door stretch / pec opener per arm

• Every minute on the minute complete 1 rep of bench press: Starting at 40% of your 1RM

Men — for the first 10 minutes increase by 10 pounds per minute.  Then increase 5 pounds per minute until you cannot safely complete the single rep.

Ladies — increase 5 pounds per minute from the start.

• Grab a sandbag/dball and hold in bearhug.  Accumulate 5 mins (heavy – bodyweight ish)

** the bag/ball can be placed on a box for ease of grabbing, if need be

Time cap: 15 mins

• Place bar at bench press level.  Place feet on box and perform 5 sets at max effort reverse rows (video: https://www.youtube.com/watch?v=1G28qN9FCKE)

Rest as needed.