CrossFit and Personal Training

8 Minutes For Quality

• 10 Situps
  
• 10 Shuttle Runs
  
• 10 Calories on Rower or bike (Gradually pick up speed)

4 Rounds:

• 1 Minute Hollow Hold (accumulated)
  
• 20 v-ups

Air assault bike warm up — what an all out effort looks like

• Sprint 5 Cals
  

EVERY 5 MINUTES FOR 6 ROUNDS: 

• 20 Calories ALL OUT on the air assault Bike

** Do not take this lightly. This is an all out effort and makes 50 cals for time seem like a cake walk**

Alternating EMOM For 8 Minutes: 

• 30ft Handstand Walk
  
• 0:30 Plank (weighted if you can)