CrossFit and Personal Training

a) WARM UP:

3 rounds for quality:

• 10 jumping jacks
• 10 dowel pass thrus
• 10 cossack squats
• side shuffle there, side shuffle back

b) TEAM WOD:

In teams of 2, share the work and have fun with the following:

• 25 dumbbell burpee box step ups (20″ – 35/25# db)
• 50 ring rows
• 75 push ups
• 100 air squats
• 200 single unders each – do them at the same time
• 100 jumping squats
• 75 burpees – teetertotter style
• 50 jumping pull-ups (have bar 8″-12″ above your head)
• 25 dumbbell thrusters (35/25)

TIME CAP: 35 mins