CrossFit and Personal Training

3 rounds of: ** do 1st round nasal breathing **

• Run to end of gym and back twice
• 10 push ups
• 10m bear crawl
• :20 sec handstand hold

Every minute, on the minute, for 12 minutes:

• Split Jerk x 1 rep @ 75-80% (working on speed under the bar)

Every minute, on the minute, for 24 minutes (6 rounds):

• Minute 1 – 3 Deadlifts (275/185) + 6 Lateral Burpees over the Bar
• Minute 2 – 30 Double Unders + 3 Pull ups (scale: 0:20secs of attempts or 30 singles)
• Minute 3 – 10 Toes to Bar (level 1: unbroken, level 2: 5s, level 3: do 10 in the minute realizing the next minute is a rest. If hands rip, or close to: do 10 slow leg raises with toes reaching to the ceiling)
• Minute 4 – REST