CrossFit and Personal Training

3 sets of:

• Skip to the end of the gym and back
• Side shuffle to the end of the gym and back
• 10 slow air squats – take 5 seconds to descend
• 20 arm circles

Every 2:30, for 15 minutes (6 sets):

• Front Squat x 3 reps

*Sets 1-3 @ 75%

*Sets 4-6 @ 80%

5 rounds for time of:

• 30/20 Cals Assault Bike (row: same cals)
• 6 Ring Muscle Ups (scale: 6 C2B pull ups)

Time cap: 20 mins