CrossFit and Personal Training

• 400m run with medball

Then 3 rounds of,

• 10 arm circles
• 10 push ups
• :20 sec wall sit
• :20 sec wall stretch

• Starting at 95/65 pounds and increasing by 10 pounds per length of gym – 15m overhead barbell carry

Increase by 10 pounds until you cannot complete the carry unbroken.  Use racks if necessary, or clean and jerk the bar.

EMOM x 16 rounds:

1. 5-8 Ab roll outs
2. Headstand – hold for :20 secs
3. 5 candlesticks
4. 4 clean and jerk with sandbag or dball (choose weight)