CrossFit and Personal Training

• Row, bike or ski for 2 mins.
• 10 air squats
• 10 jumping jacks
• 10 sit ups

Then, at moderate intensity, 2 rounds:

• 5 Empty Barbell Thrusters
• 5 Box Jumps with step downs
• 5 Calorie Row
• 5 Beat Swings (Round 1), T2B (Round 2)

Put on the weight for the wod, followed by 1 round of:

• 5 Thrusters
• 5 Box Jumps
• 5 Calorie Row
• 5 T2B

6 Rounds of a 1:00 Window:

• 10 Sit Ups + Max Kipping Handstand Pushups in time remaining.

Rest :30s between each round.

18 min AMRAP:

• 30 Thrusters (95/65)
• 30 Box Jumps (24/20)
• 30/20 Calorie Row
• 30 Toes to Bar

3 rounds:

• 1:30 Front Plank
• 1:00 Side Plank (L)
• 1:00 Side Plank (R)