CrossFit and Personal Training

10 min AMRAP

• 5 jumping pull ups or ring rows
• 10 squats
• 15 jumping jacks
• 10 mountain climbers
• 15 empty bar thrusters

1: 5 Rounds of:

• Heavy bag/d-ball carry.

Carry the bag, bearhug style, to the end of the rubber floor and back – pick a bag/dball that is heavier than you normally carry.

Rest 1:00 minute between sets

2: 4 rounds of:

• Hand over hand Rope Pulls (goal is max load…chest parallel to ground, elbow to groin, quick)

Rest 2:00 minutes between sets

3: 5 rounds of:

• 12 seconds max effort sled drives (180/140+sled) **inside

Rest 1:00 minute between efforts

• Roll quads & couch stretch