CrossFit and Personal Training

• Row, bike or ski for 2 mins.

Low Intensity:

• 30 Seconds of Single Unders
• 5 Pushups
• 20 Seconds of Double Unders
• 3 Wall Walks
• 10 Seconds of Double Unders
• 1-3 Strict Handstand Pushups

Finish with a :30 sec wall stretch and :30 sec per leg calf stretch.

5 min AMRAP:

• 25 Double Unders, 2 Kipping HSPU
• 25 Double Unders, 4 Kipping HSPU
• 25 Double Unders, 6 Kipping HSPU
• 25 Double Unders, 8 Kipping HSPU
• ……

Continue to add 2 repetitions per round to the kipping handstand push ups until the 5:00 cap is reached.

** scales for HSPU: from box, using dumbbells, or kick up and slowly lower

• Pausing Jerk Drive (video: https://www.youtube.com/watch?v=ue7zmepmunM)

5 Sets of 3

** start around 60% of max push press and increase every set

(work for about 12 mins)

• Push Press

Build to a Heavy Set of 3 

(work for about 15 mins)

e) MIDLINE FINISHER:

Not for time; for quality:

With a 7:00 Clock: Accumulate as much time as possible in an L-Sit on Parallettes or hanging.

*Every break, complete 10 Sit Ups