CrossFit and Personal Training

3 rounds of:

• Jog to the end of the gym and back
• Side shuffle to the end of the gym and back
• 10 glute bridges
• 10 birddogs

• Hanging challenge

Accumulate 6:00 mins hanging from the pull up bar – any grip you want.  Hands can touch the bar only.

** Every time you come off the bar.  Perform 0:20 sec side Captain Morgan plank on one side.  The next time you come off the bar, do the other side. (captain morgan plank video: https://www.youtube.com/watch?v=MZrFf_V2H-g&feature=youtu.be)

20 Min AMRAP

• 3 x Tire Flips @ heavy
• 6 x Bench Press @ BW
• 1 length of gym green sled pull – 2 handed backwards walking @ BW