CrossFit and Personal Training

3 Rounds:

• 10 jumping jacks
• 5 squats
• 10m bear crawl
• 10 banded good mornings

On the Minute x 12 (4 Rounds):

• Minute 1 – 10 Deadlifts (225/155)
• Minute 2 – 20 Sit Ups
• Minute 3 – Max Calorie Row

** chose a deadlift weight that you can do 20 unbroken

• 3 sets of 800 m Runs

** rest 1:00 between rounds

• Accumulate 2:30 in an L-Sit

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