CrossFit and Personal Training

3 Rounds:

• 1:00 Light Bike/Row/Ski
• 5 Burpees
• 5 Sit Ups
• 5 Push ups
• 15 single unders
• 15 double unders

** % based off of Total Strict HSPU from 2:00/1:00/2:00 Test

Option #1 – Handstand Pushups

5 min AMRAP of the Unbroken Complex:

• 5% of Benchmark – Dead-Stop Strict HSPU
• 7% of Benchmark – Strict HSPU
• 10% Benchmark – Kipping HSPU

Option #2 – Box Pushups

5% of Benchmark – Box Shoulder Taps, each side
5% of Benchmark – Box Pushups

• Buy-In: 1,200 Meter Row

2 Rounds:

• 19 Calorie Assault Bike
• 87 Double Unders
• 7 Rope Climbs

• Cash out: 1,200 Meter Row

** scale as per your coach

d) Accessory:

• 10:00 Recovery Bike: Conversational pace.

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