CrossFit and Personal Training

• 500m row

4 Rounds of:

• Jog to end of gym and back
• Side shuffle to the end of gym and back
• 10 jumping jacks
• 10 beat swings
• 10 ring rows

“HELEN”

3 Rounds:

• 400 m Run (to the ac unit and back twice)
• 21 Kb swings (53/35)
• 12 Pull ups

EMOM x 12 (3 Rounds):

• Minute 1 – 15 Sit Ups
• Minute 2 – 40 Double Unders
• Minute 3 – 15 Weighted Sit Ups (10# Plate)
• Minute 4 – 40 mountain climbers