CrossFit and Personal Training

2 mins on rower, air bike or ski erg

• inch worm to post 2
• spiderman crawl back to post 1
• crab walk to post 2 (hips up! fingers forward)
• calf stretches/raises on plate with 3s hold per leg

Superset – 4x:

• 6-8 Dips (as heavy as you can today)
• 8-10 BB Bent Over Row to the hip pocket (3010 tempo)

25 min AMRAP:

• 8 Box jumps (24/20) ** step down
• 8 Ring pushups (scale: from floor, from knees)
• 8 Walking lunges per leg
• 400m run

• Roll out pecs, delts and lats
• Stretch and smash – calves/achilles