CrossFit and Personal Training

• 18 burpees
• 16 mountain climbers
• 14 lunges
• 12 dumbbell bicep curl and press (pick any weight)
• 10 seconds of battleropes

4 sets of:

• 30 seconds of Nose-to-Wall Handstand Hold (you can wall walk up, or cartwheel into the hold)

Rest 60-90 seconds

Directly into….

3 sets of:

• Ring Dip work and holds 3-5 reps of:

– 3 sec hold at front support (top)

– 3 sec lowering to bottom

– 3 sec hold at catch position (very bottom)

– kip up

Rest 60 seconds

EMOM for 30 mins:

• Min 1: 45 secs of Assault Bike (70-80 rpm for men, 60-70 rpm for women)
• Min 2: 60 secs of Rowing @ your 2km pace
• Min 3: REST
• Min 4: Outdoor Sled sprint for 25m @ 100% effort (90/50 on the sled)
• Min 5: REST