CrossFit and Personal Training

3 rounds

• Side shuffle to the end of the gym and back
• Run to the end of the gym and back
• 20 calf raises
• 10 squats

Then,

• Finish with 7 way hips – 5 per movement

• b) The ALMOST 15m BEEP TEST – aka Death by 15m

(Options if you are injured and cannot run:

– air assault bike: 6 rounds: 0:20 secs hard effort, 1:40 off

– row: 10 rounds: 0:30 secs on, 0:30 off)

Angela’s WOD

20 minute AMRAP:

• 52 double unders
• 10 deadlifts @ BW
• 10 wall balls (20/14–>9/10’)
• 10 front squats @ 75% x BW
• 10 box jumps (24/20)
• 10 back squats @ 75% x BW
• 2 bar facing burpees

** use only 1 bar.  Weight to be taken from the ground.