CrossFit and Personal Training

EMOM Style For 8 minutes

• 1) 10 Situps
• 2) 6 burpees
• 3) 40s on Airbike
• 4) 10 Kettlebell Swings

3 Sets

• 10 Double kb/db Situps
• 20S L Sit Hold
• 10 Barbell Rollouts

• Pistols – 5 per leg
• Kettlebell Swings – 10 American style kettlebell swings
• Ring Muscle Ups – 2 sets – 2 hips to ring, 1 Ring muscle up

WOD:

16 Minute AMRAP

• 16 Pistols
• 12 Kettlebell Swings
• 8 Ring Muscle Ups (performance: 8 pull ups + 8 dips)

3 Sets:

• 8 GHD back extension
• 20 banded hamstring curls