CrossFit and Personal Training

3 Rounds

• 10 Banded good mornings
• 2 wall walks
• 10 banded overhead squats
• 20 Second handstand hold

EMOM for 9 Minutes

• 8/6 Calories on the bike
• 2 Strict Handstand Pushups + 2 Kipping Handstand Pushups

(if there are too many athletes to get the AAB work in, sub in rowing calories 8/6)

(db strict press x 2 + db push press x 2 as a scaling option)

• 5 Burpees
• 10 Double Unders
• 5 Box Jumps
• 10 Pushups

WOD

• 50 Calories on the bike
• 75 Double Unders (pref: 125 singles, or as instructed by your coach)
• 50 Burpees
• 75 Double Unders
• 50 Box Jumps (Rx: 24/20, Rx+: 30/24)
• 75 Double Unders
• 50 Pushups (Rx+: deficit of 45 + 10 plates)

Time cap: 25 min

• 15 Minute Practice static handstand hold