CrossFit and Personal Training

3 Rounds:

• 5 burpees
• 5 lunges
• 5 push ups
• 5 banded good mornings
• 20 single unders

For Time:

• 21 Deadlifts (225/155)
• 120 DU
• 15 Deadlifts (225/155)
• 90 DU
• 9 Deadlifts (225/155)
• 60 DU

Alternating EMOM x 12 (4 Rounds):

• Minute 1 – 15 Box jump overs (24/20)
• Minute 2 – 15 Weighted Sit Ups (5, 10, 15 lb plate or db)
• Minute 3 – 150m run (to the green dumpster and back)

• 7×4 Unbroken Muscle ups – ring or bar

Rest 1:00 between sets

Or,

• 5×5 unbroken pull ups

Rest 1:00 between sets

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