CrossFit and Personal Training

• 5 rounds…of 100m rows…. Every m off of the 100m target, you will do burpees over the rower. Burpees to be done every round.

30 min EMOM:

• Min 1: 5 Weighted burpee box step overs – db in each hand (55/35)
• Min 2: 5 Partner deadlifts (405/305)
• Min 3: 5 dball over shoulder (heavy)

Min 1 – do the work yourself

Min 2 – do the work with your partner (one bar)

Min 3 – do the work yourself

** scale as per your coach

Choose one of the following:

• A) 5 x 50 Unbroken Double-Unders
• B) 6 x 35 Unbroken Double-Unders
• C) 7 x 25 Unbroken Double-Unders
• D) 8 x 10 Unbroken Double-Unders
• E) 4:00 for Max Double-Unders

• 2 min pigeon pose
• 2 min couch stretch
• 2 min roll your feet