CrossFit and Personal Training

3 sets of:

• 20 Arm Circles
• 10 Glute bridges
• 10 Dowel pass thrus
• 10 Dowel overhead squats

5 sets of: 3 Snatch Balance (increase weight each round if you’re feeling strong)

Rest 2 minutes

Every 90 seconds, for 30 minutes (4 sets):

• Station 1 – 20/15 Calories of Assault Bike or 300/250 Meters of Rowing
• Station 2 – 10 Burpee Box Jump Overs (box facing) (24/20)
• Station 3 – 200 Meter Run
• Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each arm)
• Station 5 – REST!