CrossFit and Personal Training

• Row 2 mins
• jog to end of gym, back peddle back
• do 20 jumping jacks
• inch worm to second post, high kicks coming back
• do 40 single unders
• bear crawl to second post and back
• hold bottom of squat for 60 secs

E2MOM for 8 min:

• 10 sec HSPU Negative + 1-3 Kipping HSPU (Scaled will do shoot to a plank + 2 push-ups)

Then,

E2MOM for 6 min:

• 10 Shoulder Taps w/ a partner spot (freestanding)

OR

• 10 Wall or on-box Shoulder Taps
  

3 Rounds For Time:

• 400m run
• 500 row

Rest 1 min

Then do 2 sets:

• 1 min Plank Hold

10sec Rest

• 1 min Hollow Hold

10sec Rest

• 1 min  Right Side Plank

10sec Rest

• 1 min Left Side Plank

1 min Rest

• banded lat distraction on rig
• wall stretch