CrossFit and Personal Training

2 rounds of:

• 100 m Run
• 20 mountain climbers
• 10 push ups
• :30 handstand hold – face to wall (hollow position)

• E3MOM x 5 sets of: Push Press x 10 reps

** increase weight if you’re feeling strong and powerful

Every 90 seconds, for 30 minutes (5 sets of each):

• Station 1 – 20 Double Unders + 10 Deadlifts (275/185 lbs)
• Station 2 – 12/9 Calories of Assault Bike or 200/150 Meters of Rowing
• Station 3 – 200m Run
• Station 4 – 0:45 sec front plank

** Scale as per your coach on reps and weights