CrossFit and Personal Training

a) WARM UP:

10 min amrap of:

• 5 banded good mornings
• 5 non jumping burpees
• 5 lunges per leg
• 5 sit ups
• 5 beat swings

b) Partner wod – HAPPY NEW YEAR!!

In teams of 2 – one person working at a time.

35 Minute time cap.

For time:

• 1000 m Row
• 45 Kettlebell Swings (53/35)
• 45 Pull-Ups

Directly into…

2 Rounds of:

• 60 Burpees
• 60 Box Jumps (24/20)
• 60 Wallballs (20/14# –> 10’/9′)

Directly into…

• 1000 m Row
• 45 Kettlebell Swings (53/35)
• 45 Pull-Ups

Scale as per your coach and share the work.