CrossFit and Personal Training

2 Rounds

• 10 single arm kettlebell swings
• 10 goblet squats
• 10 Pushups
• 10 shuttle sprints

Repeat 2 times – with a partner:

As Fast as you can in relay format

• 6 empty sled pushes (10m)
• 4 Medball Shuttle Sprints (20/14)

Tag Partner

• 20 Calories on the bike
• 4 Medball Shuttle Sprints

Tag Partner

• Partner Rows 250 Meters
• 4 Medball Shuttle Sprints

Tag partner

• 4 Bear crawl ‘sprints’
• 4 Medball Shuttle Sprints

Rest 1 Minute

• Bench Press – build to working weight
• Ring Dips: 5 kipping ring dips
• Strict Pullups: 3-5 Pullups
• Dumbbell bent over Row – 5 with 50% weight 5 with working weight

WOD

4 rounds:  

• Minute 1) Bench Press (Rx: 135/95, Rx+: 70/50 dumbbells)
• Minute 2) Dumbbell bent over Row (Rx: 50/35, Rx+: 70/50)
• Minute 3) Ring Dips
• Minute 4) Strict Pullups
• Minute 5) Rest

• 100 Front raises with a 25/15lb plate