CrossFit and Personal Training

CrossFit and Personal Training

March 22, 2018

WARM UP:

8 min AMRAP for quality reps:

10 banded good morning
1 bear crawl – post to post
10 push ups
10 lunges per leg
10 banded pull aparts

b) Death by dball/sandbag clean and jerks

Min 1, perform 1 c+j with heavy dball/sandbag (make this a challenging weight)
Min 2, perform 2 c+js with heavy dball/sandbag
Min 3, …. 3 …
…..

Continue adding 1 rep every minute until you cannot keep up the pace.

c) WOD:

15 min AMRAP:

Heavy 1 handed farmer carry – 1 length of gym (make it a challenging weight)
Heavy 1 handed farmer carry (switch hands) – 1 length of gym back
:15 sec handstand hold
20 Russian twists (medball)

glennstake

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