CrossFit and Personal Training

3 Rounds:

• High knees to the end of the gym
• High kicks back
• 10 hollow rocks
• 10 glute bridges
• 10 lunges

Alternating On the Minute x 12 (6 Rounds):

• Even – 30 Seconds Max Strict Box Dips
• Odd – 6-6-4-4-2-2 Deadlifts

** Score for max strict ring dips is your *lowest* round. Deadlifts are intended to be touch and go, building to a heavy set of 2 on the final round.

12 min AMRAP:

• 6 Strict Handstand Push ups
• 9 Deadlifts (225/155)
• 30 Double Unders

d) Gymnastic Practice

• 10 Minutes of Handstand Walking Practice (wall walks, shoulder taps, obstacles, etc.)