CrossFit and Personal Training

3 rounds:

• 20 mountain climbers
• 10 arm circles – both directions
• 10 jumping jacks
• 10 calf raises
• 10 lunges

E3MOM, for 8 rounds (24 mins):

• 21/15 Calorie Row
• 10 odd object step ups (box)

** use any of the following – medball, dball, kettlebell (do not go heavier than 53 lb for any of the above)

** score is the slowest round

3 Rounds:

• 10 x 10m Shuttle sprints, Rest :30s
• 8 x 10m Shuttle sprints, Rest :15s
• 6 x 10m Shuttle sprints, Rest 1:30

d) FINISHER: MIDLINE

Not for Time, but for Quality.

3 Rounds:

• 30 Second Hollow hold
• 30 Sit Ups

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