CrossFit and Personal Training

• Row for 2 mins

3 Rounds:

• 5 Push ups
• 10 banded good mornings
• 5 Beat swings
• 10 Double unders

• 4 sets of 6-8 reps per leg (use 2 dumbbells)

Rest 2 mins per set

PART I – Complete as many rounds and reps as possible in 4 minutes of:

• 400m Run
• 10 Burpee Box Jump Overs (24/20)
• 20 Toes to Bar
• 30 Shoulder to Overhead (115/75)
• 40 Kettlebell Swings (53/35)
• 50 Double Unders
  

Rest exactly 3 minutes, and then . . .

PART II – Complete as many rounds and reps as possible in 6 minutes of:

• 400m Run
• 10 Burpee Box Jump Overs (24/20)
• 20 Toes to Bar
• 30 Shoulder to Overhead (115/75)
• 40 Kettlebell Swings (53/35)
• 50 Double Unders
  

Rest exactly 3 minutes, and then . . .

Part III – Complete for time:

• 400m Run
• 10 Burpee Box Jump Overs (24/20)
• 20 Toes to Bar
• 30 Shoulder to Overhead (115/75)
• 40 Kettlebell Swings (53/35)
• 50 Double Unders