CrossFit and Personal Training

2 Rounds

• 10 Dowel Pass throughs
  
• 10 Scap Pullups
  
• 10 Beat Swings
  
• 10 Scap Pushups
  
• 2 Wall Walks

Every Minute for 10 Minutes:

• 4 Butterfly or Kipping Pullups (Rx+: 4 Butterfly chest to bar + 4 Kipping Pullups > No drop)
  
• 8 Rear Delt Flyes (Moderate weight – https://www.youtube.com/watch?v=8IM0N_eTJUM)

• Rowing – Row 10 Calories increasing speed
  
• Handstand pushups-  Take time to get into the best possible position on the box – 5-10 Handstand pushups

WOD:

14 Minute AMRAP:

• 12/10 Calories on the Rower
  
• Ascending ladder of Handstand Pushups (Performance: from box or db presses, Rx+: Strict hspu): 3-6-9-12-15-18-21-24

3 Sets

• 8 Heavy Dumbbell Bent over Rows
  
• 8 Lateral Raises
  
• 8 Front Raises (tempo 2:0:4)