CrossFit and Personal Training

3 rounds:

• Side shuttle to the end of the gym and back
• Run to the end of the gym and back
• 10 squats
• 10 beat swings
• 10 arm circles

For Max Repetitions:

• 1:00 min of kipping Chest-to-Bar Pull-Ups (scale: kipping chin over bar pull ups, reverse supine row – video:https://www.youtube.com/watch?v=FIu7AQgj6UY)

1:00 Rest

• 1:00 min of kipping Chest-to-Bar Pull-Ups

27 – 21 – 15 – 9

• Wall balls (20/14–>10/9’)
• Sumo Deadlift High Pulls (75/55)
• Box Jumps (24/20)
• Push Press (75/55)
• Calorie Row

Time cap: 30 mins

• 10 mins at conversational pace

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