CrossFit and Personal Training

3 Rounds:

• 5 burpees
• 5 squats
• 5 push ups
• 5 ring rows

Finish with 150 unbroken single unders – 3 attempts

Then, grab a bar to warm up the clean by doing:

• 5 Pulls from shin
• 5 Front Squats
• 5 Elbow Rotations from front rack
• 5 Strict Presses
• 5 Pulls
• 5 Power Cleans from hang

Part 1 – 4 min AMRAP:

• 27 Calorie Row
• 21 Power Cleans (135/95)
• 15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Part 2 – 4 min AMRAP:

• 27 Calorie Row
• 21 Power Cleans (115/80)
• 15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Part 3 – 4 min AMRAP:

• 27 Calorie Row
• 21 Power Cleans (95/65)
• 15 Burpee Box Jump Overs (24/20)

3 Sets, not for time:

• 20 second Wall Facing Hold
• 5 Strict Chest to Bar Pull-Ups (scale: hold chin above bar and lower as a negative OR reverse bar rows with 2 sec hold at top)

Rest 2:00 between rounds

Then,

• 1:30 min AMRAP: Ring Muscle-Ups (scale: banded muscle up drill as per this video: https://www.youtube.com/watch?v=jtmu_0qVZnk)

Rest 1:00

• 1 min AMRAP: Ring Muscle-Ups

Rest :30s

• 30s AMRAP: Ring Muscle-Ups

5 Rounds:

• 1:30 Light Bike or Row
• 50% of Max Strict Handstand Pushups (scale: 5-10 negatives lowering down to floor)

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