CrossFit and Personal Training

3 Rounds:

• 30 single unders
• 5 burpees
• 5 squats
• 5 push ups
• 5 ring rows

3 Rounds:

• 400 m Run
• 21 Kettlebell Swings (53/35)
• 12 Pull-Ups

Alternating EMOM x 12:

• Odd Minutes – 40 Double Unders
• Even Minutes – 12/9 Calorie Row

** if double unders are tough today, work for :45 secs on them

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