CrossFit and Personal Training

3 Rounds not for time:

• 10 arm circles each way
• 10 Hollow Rocks
• 10 Squats
• 2 Wall Walks

18 min EMOM

• Min 1: 5 gymnastics kipping pullups (not butterfly)
• Min 2: 10-20 second ring support (aka top of dip)
• Min 3: False grip hang on bar for 2-10 seconds (https://www.youtube.com/watch?v=CtAui84zEAU)

6 total rounds (with a 1 minute rest after round 3)

3 rounds:

• Minutes 0:00-2:00: Row 30/24 Calories
• Minutes 2:00-4:00: 100 Double Unders
• Minutes 4:00-6:00: 25 situps

** Stop working at 1:30 in each round seconds.  

• Roll T spine and quads
• Stretch calves/achilles and roll