CrossFit and Personal Training

3 Rounds:

• 10 jumping jacks
• 5 burpees
• 5 squats
• 5 push ups
• 5 ring rows

Finish with a discussion on the kb swing – technique and hinging pattern

For time:

• 80 Double Unders
• 80 Air Squats
• 800 m Run
• 400 m Plate Carry Run (45/25)
• 40 Kettlebell Swings (70/53)
• 25/18 Calorie Row

• 15:00 Recovery Paced Row, Air bike, ski erg (conversational pace)

*Every 3:00 (On the 3/6/9/12) – “X” Strict Handstand Pushups (scale: 10 seated db presses)

X is an estimate somewhere between 30-40% of your best set.

3 sets not for time:

• 10 dumbbell bicep curls (choose a weight)
• 20 Glute Bridges – empty bar
• 20 Back extensions on GHD

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