CrossFit and Personal Training

3 rounds:

• Side shuffle to the end of the gym and back
• Butt kickers to the end of the gym and high kicks back
• 10 mountain climbers
• 10 jumping jacks

EMOM x 20 mins (5 rounds)

• Min 1: 10m handstand walk (or 30 sec handstand hold)
• Min 2: 50 second dball/sandbag bearhug hold (heavy)
• Min 3: 40 Double Unders (or work for 40 seconds and use that number every round)
• Min 4: Rest

3 rounds of max effort:

• Front plank (work:rest = 1:1)

15:00 Recovery Paced Bike

*Every 3:00 (On the 3/6/9/12) – “X” Strict Handstand Pushups

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