CrossFit and Personal Training

Row or bike for 3 mins

3 rounds of:

• 10 sit ups
• 10 glute bridges
• 0:20 sec front plank
• 0:20 sec door stretch per arm
• 0:20 sec runners lunge stretch per leg

Prep for the wod and play with the yoke and dballs.

20 min AMRAP:

• 0:20 sec Zercher yoke hold – stand it up and hold (0:20 seconds).  Men use yoke+40, Women use yoke+20
• 5 Ring push ups
• 8 Dball toss and chase (forward)

c) FINISHER:

• 9 sets x 0:10 second L-sit hold

Rest as necessary