CrossFit and Personal Training

4 rounds:

• 5 air squats
• 5 box jumps
• 20 Front Plank Cross Knee-to-Elbow kicks (video: https://www.youtube.com/watch?v=Y9eyA4vtGYQ&feature=youtu.be)
• 10 band pull aparts – use a white or red band and pull band across chest

Finish with a :45 second wall stretch

• Max standing broad jump (for distance) – 5 attempts

Rest as needed

• Max box jump for height – 5 attempts ONLY

Rest as needed

• Option 1 – max distance unbroken handstand walk – 3 attempts
• Option 2 – max time holding a handstand on the wall – 3 attempts

Record max heights and distances/times

E2MOM for 20 mins

• 3 bench presses – as heavy as possible without failing
• 3 strict pull ups – try not to break these up (scale options: band as necessary, or negatives with 5 second tempo)

• 2 min pigeon pose
• 2 min couch stretch
• 2 min roll your feet with lacrosse ball