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 push ups
• 10 arm circles

Finish with a :30 sec calf stretch per leg

6 Rounds of a 1:00 Window:

• 10 Sit Ups + Max Kipping Handstand Pushups in time remaining (scale: seated strict dumbbell presses)

Rest :30s between each round.

** Score is your lowest round of kipping handstand push ups across all rounds.

5 x 4:00 On / 4:00 Off:

• 30/20 Calorie Row
• 15 lateral burpees over the rower
• Max 10 Meter Shuttle Sprints in time remaining

** if class has over 14 athletes, AAB can be used.  Use a bar for the lateral burpees.

** score is number of total lengths of the sprints

• Grab a sandbag, hold in bearhug for 5 mins (bodyweight ish)

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