CrossFit and Personal Training

• Row or bike for 2 mins

3 Rounds:

• 10m bear crawl
• 10m crab walk
• 5 Mountain climbers
• 5 Slow Air Squats
• 5 Sit Ups
• 5 Push ups

Finish with :30s wall stretch.

• Minutes 0:00 – 5:00: Handstand floater practice on wall (or free standing handstand practice)

• Minutes 5:00 – 10:00:

a) 5 pausing ring rows (3s pause at top)

b) 3 pausing strict handstand push ups (pause on the floor) (scale: seated strict dumbbell presses – 5 reps)

• Minutes 10:00 – 15:00:

a) 3 inchworms

b) 3 pausing strict ring dips (pause at top and bottom) (scale: band as necessary)

EMOM x 5 rounds (20 mins):

• 0:45 of air squats
• 0:45 front plank
• 6 shuttle sprints – 10m
• 0:45 glute bridges – feet on bench