CrossFit and Personal Training

Do everything down the length of the gym

• run there and back
• high kicks one way
• quad pulls back
• bear crawl there
• run back
• side shuffle there and back
• 10 burpees
• 10 air squats

Then, one attempt at max handstand hold on wall

In teams of 2, complete:

• 50 cal row each
• 50 t2b (5 reps max)
• 50 box jumps (see saw)
• 50 ring dips (5 reps max)
• 50 kbs (5 reps max)
• 50 DU each (10 each max)
• Finish with 400m run – run together