CrossFit and Personal Training

• Start with 7-way hips (5 per movement)

3 rounds

• Row 150 m
• 10 squats
• 10 bird dogs
• 10 push ups

On the minute, every minute, perform the following (shown below for parts 1 to 4)  – once you fail at a certain movement, you move immediately to the next movement (starting with the next minute interval):

• Part 1) Push Press x 1 rep

– start at 50% of your push press max and add 10/5 lb. every minute

——–

• Part 2) Front Squat x 1 rep

(start with the weight you finished with on the push press, add 10/5 lb. every minute)

——–

• Part 3) 15 Wall balls – on the minute, every minute, for up to 7 minutes.

If you cannot complete all 15 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout (20/14–> 10/9’)

——–

• Part 4) 5/3 Muscle ups – on the minute, every minute, for a maximum of 7 minutes.

If you cannot complete all 5/3 Muscle-Ups within the designated minute, your workout is over. (Scale: 5/3 Strict Pull ups / band, if needed)

If you cannot complete all 5/3 Strict pull ups within the designated minute, your workout is over.

(Goal is to keep working for as long as possible…to be the last man/woman standing. HAVE FUN!)

*** scale reps for parts 3 & 4 if need be, as per your coach ***