CrossFit and Personal Training

• 7 way hips to start
• Row for 2 mins

Then,

2 rounds

• 10 squats (round 2 with empty bar)
• 10 banded pull aparts
• 10 sky divers

Every 3 minutes, for 12 minutes (4 sets):

• Back Squat x 4 reps @ 80-85%

STRENGTH 2:

Every 3 minutes, for 15 minutes (5 sets):

• Push Press x 10 reps

As many rounds and reps as possible in 8 minutes:

• 30 Double Unders
• 10 Power Snatches (75/55)
• 3 Bar Muscle Ups (scale: 8 C2B)

2 sets of: Nose-To-Wall Handstand Hold x 45-60 seconds

Rest as needed