CrossFit and Personal Training

2 Rounds

• 5 Pushups
  
• 10 Mountain Climbers
  
• 20 Single Unders
  
• :30s plank

Every Minute For 8 Minutes

• 7 Ring Dips
  
• 1 Rope Climb

(scale: dips between boxes, 3 ring rows)

• Double Unders- 20 Double unders
  
• Wallballs : 10 Wallballs

WOD:

• 150 Double Unders
  
• 100 Wallballs (20/14–>10/9’)
  
• 150 Double Unders

(Performance: 250 singles instead of DU

Rx: as written

Rx+: buy-in and cash-out the wod with 15m handstand walk)

4 Sets

• 16 Barbell Curls
  
• 8 JM Press (video: https://www.youtube.com/watch?v=gPXM1GCsjsc)
  
• 16 Banded bicep Curls (8 per arm)