CrossFit and Personal Training

• Row or bike for 5 mins

# Rounds of:

• 10 ring rows
• 10 glute bridges
• 10 jumping jacks

Paige’s WOD:

40 min AMRAP:

• Run**
• Tire Flips**
• Dball/sandbag clean to over wall (boxes) and get over wall)**
• 1 Rope Climb

**Instructions:

– round 1, you will run 100m, do 1 tire flip and 1 dball/sandbag clean throw over the wall and get over the wall, 1 rope climb.

– round 2, you will run 200m, do 2 tire flips, do 2 dball/sandbag clean throw over the wall and get over the wall, 1 rope climb (you will always do 1 rope climb each round)

– each round increase the run by 100m, increase reps of the tire flips and dball/sandbag cleans and over the wall by 1.  Rope climbs always stay at 1.