CrossFit and Personal Training

• 2 min row/bike

Then,

4 rounds of:

• 10 banded good mornings
• 5 push ups
• 10 jumping jacks

• 5 sets x 3 reps @ 70%

Rest 1:00 min between sets

12 min AMRAP:

• 6 Single Arm Dumbbell Push Presses (50/35) – switch arms every round
• 9 Deadlifts (225/155)
• 30 Double Unders

d) FINISHER:

• 6 sets of Weighted Front Planks x 30 seconds (45/25)

Rest 60 seconds

** place the plate on your lower back