CrossFit and Personal Training

• Row for 2 mins

3 sets of:

• Assault Bike x 20 seconds
• 10 jumping jacks
• :20 sec side plank R
• :20 sec side plank L
• 10 banded pull aparts with a 3 sec hold

Superset 4x –

• banded hamstring curls x 20

Superset directly into:

• 10 ring rows – elbows high and to the outside

3 Rounds For Time:

• 30/21 Calorie Row
• 15 Box Jump Overs (24/20)
• 7 Burpee Ring (or Bar) Muscle ups

4 sets of:

• Supinated Grip Strict Pull-Ups x 5 reps

Rest 60 seconds

• 200 Meter Sandbag Carry (bear hug)