CrossFit and Personal Training

3 rounds of:

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

4 sets of:

• Posted Single Leg Deadlifts x 6-8 reps per leg

Rest 45 seconds

• Bent over DB Reverse Flies x 8-10 reps

Rest 45 seconds

Every minute, on the minute, for 30 minutes:

• Minute 1 – 10 burpees
• Minute 2 – 20 Alternating Reverse Lunges
• Minute 3 –  5 – 7 Strict Pull Ups
• Minute 4 – 100 Meter Run
• Minute 5 – 15 Hollow Rocks