CrossFit and Personal Training

• Row for 2 mins –  focus on nose breathing only during the row

Then, 3 sets of:

• 10 Air squats
• 10 Banded pull aparts
• 10m Bear crawl forward
• 10m Bear crawl backward

• 4 sets of: 6-8 per leg – Bulgarian split squats (rear leg elevated on bench or stack of plates) – bar on your back

**Start around 25% of Back Squat

**Rest 2 min minimum between sets

For time:

• Row 1000m
• 20 Strict Handstand Push Ups
• Row 750m
• 25 Ring Dips
• Row 500 Meters
• 30 Hand Release Push Ups