CrossFit and Personal Training

• Fish game for high score – nose breathing only for the 4 mins of the game
• Then 2 rounds of:
  • 20 calf raises
  • 20 scap pull ups
  • 20 arm circles

• Double under practice – 15 mins
  • work on getting your first one
  • work on unbroken sets

For time:

• 25 Pull ups*
• 1000m Row (800m Run)
• 100 Overhead squats (45/35)
• 50 Box jumps (24/20)
• 25 Pull ups

Time cap: 20 mins

(*RX+ 10 muscle ups instead of the pull ups)

Three sets of:

• Side Plank x 60 seconds per side

Rest 60 seconds