CrossFit and Personal Training

• 3 min row, ski erg, air bike

3 Rounds:

• 5 push ups
• 5 arm circles per direction
• 5 Cossack squats per side
• 5 sit ups

3X Superset:

• 8 single arm bench rows (db/kb) – pick a weight you can do 8 reps
• 6 ring roll outs
• 4 negative pull ups – hold at the top as long as you can for each rep

Rest 1:30-2:00 per round

10, 9, 8 down to 1….

• Bench press (BW for men, ¾ BW for women)

**Between rounds, 1 rope climb and 1 heavy sandbag bearhug carry for 1 length of the gym

Time cap: 22 mins

5 rounds:

• 10m handstand walk (or 2 wall walks)
• 30 DU

• 2 min Roll T-spine
• 2 min couch stretch
• 2 min roll your feet