CrossFit and Personal Training

3 rounds between posts 1 and 2:

• Side shuffle there, 10 arm circles
• Side shuffle back, :20 sec plank (on hands)
• High kicks there, 5 squats
• Butt kickers back, :20 sec wall stretch

The following work will be done in an AMRAP format.  

Minutes 0:00 – 5:00:

• 1 Wall Walk
• 3 Pausing Strict Pull-Ups (pause for 3 seconds with chin over bar)

Minutes 5:00 – 10:00:

• 10 Second Ring Support Hold
• 5-10 Horizontal Ring Rows

Minutes 10:00 – 15:00:

• 6 Strict Toes to Bar (or as high as we can)
• 3 Inchworms

*Wall Walk Modifications: 6 Box Shoulder Taps or partial wall walk

*Pausing Strict Pull Ups: toe spotted pull ups

*Strict Toes to Bar: Bring our legs (or knees) as high as we can without kipping and pause there for a full 1-count per repetition.

EMOM x 10:

• Odd:  7 T2B + 7 WB (20/14#–>10/9’)
• Even: 10 Bar Facing Burpees

15 Minute Recovery Bike, Row, or Ski Erg

• Every 3:00 (On the 3:00, 6:00, 9:00, 12:00, 15:00), complete 15 Hollow Rocks

• Hamstring, calves and lats rolling
• Couch stretch
• Calf stretch