CrossFit and Personal Training

3 rounds of:

• Run to the end of the gym
• 10 squats
• 10 kb swings
• Run back

Finish with 7 way hips

• In 20 minutes, establish a 5 RM Front Squat

Every minute, on the minute, for 10 minutes:

• 6 Sumo Deadlift High Pulls (95/65)
• 6 Burpees

At the 13:00 mark, complete:

6 sets of:

• Row 200m (sub 500m on AAB, or 6 full gym length sprints)
• Strict Handstand Push Ups x 5-10 reps

** Scale as per your coach