CrossFit and Personal Training

Coach led warm up or:

3 rounds not for time:

• 50 single unders
• 10 dowel pull thrus
• 10 dowel overhead squat
• :30s wall stretch
• :30s wall sit
• :30s front plank

**All work to be done with one partner holding a medball (20/14).  Any time the ball hits the floor, partners incur a 10 wall ball penalty – to be done at the moment the ball hits the floor.  Split the work as evenly as possible.

40 min AMRAP:

• 40 double unders
• 30 lunges with plate held with locked arms overhead (45/25)
• 30 cal row
• 20 squats – both working
• 20 partner situps with ball – pass it to one another
• 10 wall balls (use the ball you are carrying –> 10’/9’ – do not drop it.  Partner not working, rests)
• 10 burpees