CrossFit and Personal Training

• Row or bike for 2 mins

3 Rounds:

• 10 leg swings – front/back & side/side
• 5 Mountain climbers
• 5 Push ups
• 5 ring rows

EMOM x 12 rounds:

• Min 1 – 10 Pistols
• Min 2 – 20 Handstand shoulder taps
• Min 3 – 12 Hollow rocks

** scale as per your coach

14 min AMRAP:

• 40 Sit Ups
• 20/14 Cal Row (or: 20/14 Cal Assault Bike)
• 20 Burpees