CrossFit and Personal Training

3 rounds of,

• 20 arm circles
• 10 push ups
• :20 sec door/pec stretch per arm
• 10 jumping jacks

8 Rounds For Time:

• 8 x 10m shuttle sprints
• 8 x Bench Presses @ ¾-1x BW or a challenging weight

3 x 200 Meters with 2 Kettlebells or Dumbbells:

• 1st 50 Meters (speedbump) – Left Arm Overhead, Right Arm Hang
• 2nd 50 Meters – Right Arm Overhead, Left Arm Hang
• 3rd 50 Meters – Both Front Rack
• 4th 50 Meters – Both Overhead

*Athlete’s choice on loading. Rest as needed between sets, with the intention on each set being unbroken. Free to build between sets.