CrossFit and Personal Training

• Row for 2 mins

3 sets of:

• Assault Bike x 20 seconds
• 10 Goblet Squats
• :20 sec side plank R
• :20 sec side plank L
• 10 banded pull aparts with a 3 sec hold

• 20 banded hamstring curls

Superset directly into:

• 10 ring rows – elbows high

For time:

• Run 800m
• 15 Chest-to-Bar Pull Ups
• 20 Ring Dips
• 15 Chest-to-Bar Pull Ups
• Run 800m