CrossFit and Personal Training

3 rounds

• Side shuffle to the end of the gym and back
• Calf hops to the end of the gym
• Heel walks back
• Jog to end of gym
• Butt kickers back
• 10 bird dogs

• Death by 10m sprints + high box jumps (box to be set up at a height that is higher than you normally jump)

** min 1 – run 10m, 1 jump.  Min 2 – run 20m, 2 jumps. Min 3 – run 30m, 3 jumps……

4 sets of:

• Crossover goblet hold box step ups x 10 reps per leg (choose weight held at chest level to get 10 reps)

Rest 60 seconds between legs; Rest 2 minutes between sets

Complete as many rounds and reps as possible in 5 minutes of:

• Burpee Box Jump Overs (24/20)