CrossFit and Personal Training

• 10 burpees

3 rounds:

• Jog to the end of the gym and back
• 10 arm circles – both directions
• 10 glute bridges

Finish with 10 burpees

5 rounds of quality reps:

• 2 lengths of gym – Overhead dumbbell walking lunge (single arm – switch arms at end) (db)
• 6 Dball/sandbag cleans to over shoulder (switch shoulders) (heavy)

Rest 1 min between rounds

10 rounds:

• 4 heavy kb/farmer handle deadlifts
• 1 – 30m sprint

The walk back is your rest