CrossFit and Personal Training

8 min amrap:

• 10 Air Squats
• 8 Beat Swings
• 6 Leg swings per leg – front/back & side/side
• 4 banded good mornings

Alternating EMOM x 14

• Even Minutes – Row 15/12 Calories
• Odd Minutes – 30 Seconds for Max Reps Kipping HSPU

20 min AMRAP:

• 1 Deadlift (315/205) (if this is too heavy, use 85% of your 1RM)
• 10 Toes to Bar
• 15 Bar Facing Burpees

3 Supersets, resting as needed between.

• 15 Back Extensions
• 12 Sit-Ups
• 9 Superman Rocks

• Hamstring rolling
• Couch stretch
• Calf stretch