CrossFit and Personal Training

3 rounds:

• Side shuffle to the end of the gym and back
• 10 dowel pass thrus
• 10 mountain climbers
• 10 ring rows

Partner WOD – in teams of 3 (if there is an even number, do 70 reps between 2)

For Time:

• 100 Calorie Assault Bike (everyone does the bike.  If there are more than 3 teams, start the 4th+ teams after the first teams finish the 100 cals)
• 100 Box Jump Overs (24/20)
• 100 Power Snatches (95/65)
• 100 C2B Pull-Ups (scale: pull ups / jumping C2B / ring rows)
• 100 Power Snatches (95/65)
• 100 Box Jump Overs (24/20)
• 100 Calorie Assault Bike

Time cap: 30 mins

c) Finisher – Double Under Practice

2 min AMRAP:

• Double Unders

• Handstand walk the entire length of the gym – no matter how many tries.

Modification: wall walk up the wall near a post and lateral handstand shuffle to the other post and back

• Roll T spine and quads, adding 2 min pigeon per side and tactical frogs