CrossFit and Personal Training

3 Rounds:

• 10 jumping jacks
• 5 ring rows
• 5 beat swings
• 5 T2B or knee raises

For quality:

• 12 Strict Handstand Pushups, 1 min rest
• 9 Strict Handstand Pushups, 1 min rest
• 6 Strict Handstand Pushups, 1 min rest
• 3 Strict Handstand Pushups

(scaling modification: if you cannot do a strict HSPU, double the reps from a box, or seated dumbbell presses)

*Reduce repetition scheme to ensure that the first set can be accomplished in 2-3 sets, maximum.

PART 1 – 4 min AMRAP:

• Run 200m (row: 27 cals if you cannot run due to an injury)
• 27 Burpees
• 27 C2B Pull-Ups

Rest 4:00

PART 2 – 4 min AMRAP:

• Run 150m (row: 21 cals if you cannot run due to an injury)
• 21 Burpees
• 21 Toes to Bar

Rest 4:00

PART 3 – 4 min AMRAP:

• Run 100m (row: 15 cals if you cannot run due to an injury)
• 15 Burpees
• 15 Pull-Ups

• Accumulate 2:30 in an L-Sit

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