CrossFit and Personal Training

6 Minute AMRAP:

• 5 Shuttle Sprints
• 5 air squats
• 5 Burpees
• 20s plank

Alternating EMOM 10 Minutes

• 1) 4-6 Butterfly Pullups (mod: banded dowel lat pull downs)
• 2) 4 Tempo bent over rows 2:2:2

• 10 – calories on the rower
• 5 -10 DB Front Squats with 50% working weight

WOD

5 Rounds: 2:00 work 2:00 Rest

• 15/12 Calories on the Rower
• In Remaining time Dual KB or DB Front Squats for max reps

(Rx: 50/35, Rx+:70/50)

Alternating Every 90 S for 8 Rounds

• 1 Strict Ring muscle up + 2 kipping
• 20-40ft handstand walk (practice)