CrossFit and Personal Training

• Row for 2 mins

Then 8 min amrap of:

• bear crawl for 10 m
• inchworm back 10 m
• 10 leg swings per leg – front/back & side/side

• Max weight yoke carry – 2 lengths of gym

(15 mins)

EMOM for 24 mins

• Min 1 – sandbag carry (body weight or close to) any way 2 lengths of the gym (try and lift it from the ground) (any way means bearhug, on your shoulder, however you want)
• Min 2 – 10m handstand walk (scales: 3 wall walks, kick up and hold for 20 secs)
• Min 3 – 0:25 to 0:30 second front rack standing hold (@ 1RM FS)
• Min 4 – rest

3 rounds:

• 10 bicep curls (dumbbells)
• 10 dumbbell single arm bench rows

Rest as needed