CrossFit and Personal Training

8 min AMRAP for quality reps:

• 10 burpees
• 10 sit ups
• 10 push ups
• 10 jumping jacks

3 rounds not for time:

• 10 db alternating curls
• 10 tricep extensions (standing)
• 10 banded pull aparts

Rest 2-3 mins per round

3 rounds not for time:

• 10 db shoulder front raises
• 10 db shoulder side raises
• 10 supermans

Rest 2-3 mins per round

3 rounds not for time:

• 10 db rows
• 10 floor presses
• 10 db skull crushers

Rest 2-3 mins per round

• 20 lengths of the gym – farmer carry (kb or db)

** every drop perform 5 kb/db deadlifts