CrossFit and Personal Training

3 rounds:

• 10 mountain climbers – foot outside the hand
• 10 arm circles – both directions
• 1 length of gym – slow bear crawl
• 1 length of gym coming back – 10 high kicks, 20 steps on toes only, 30 steps on heels only

STRICT HSPU

Based off percentages, we have three sets per round below. Rest as little as needed between sets, with a full 2:00 between rounds. Each set is intended to be unbroken.

3 Rounds:

• Set #1 – 22% of Benchmark HSPU
• Set #2 – 18%
• Set #3 – 14%

2:00 Rest

** the benchmark is from a few weeks ago of: 2 on/1 off/2 on.

Changing stations every 1:30 min.  5 Rounds! (total time is 22:30)

• 12 Toes to Bar
• 16 Deadlifts (135/95)
• 10 10m Shuttle Sprints (if running hurts, or you’re injured, sub assault bike in for 12/9 cals) 

** scale weights and movements accordingly

• Hold a dball/sandbag in bearhug for 5 mins – every break, 20 back extensions on GHD.

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