CrossFit and Personal Training

• Row or Bike for 2 minutes

Then 2 rounds

• 10 Samson Stretch
• 15m bear crawl
• 10 banded good mornings
• 30 second Handstand Hold
• 10 banded good mornings
• 30 Second dead hang from bar

Alternating Every Minute for 10 Minutes:

• Odd) Handstand Pushups
• Even) Toes To Bar

(performance: Wall Walk into 2 shoulder Taps, hanging kipping knees above hips or as high as you can get

Rx: 3 kipping HSPU, 2 UB T2B

Rx+: 3 kipping HSPU + 2 strict HSPU, 2 strict T2B)

• Pushup: 10 Pushups
• Pistol: 6 Alternating Pistols
• Deadlift: 5 with empty bar – 5 with 50% starting weight

WOD:

Every minute for 20 minutes:

• Minute 1: 8 Pushups + 1 Rope Climb (perf: 5 push ups + 1 rope climb attempt, Rx+: 8 clapping push ups + 1 rope climb)
• Minute 2: 12 Pistols (perf: pistols off box, Rx+: 12)
• Minute 3: Row 16/13 Calories (perf: 12/9, Rx+: 20/16)
• Minute 4: Deadlift for max reps
• Minute 5: Rest

** Deadlift weight Starts

Round 1: P: 135/95, Rx: 225/155, Rx+: 245/165

Round 2: 155/105, 245/165, 275/185

Round 3: 185/125, 275/185, 315/225

Round 4: 225/145, 315/225, 365/255

3 Rounds

• 15 Sit ups
• 1:00 Hollow Hold
• 25 Med ball twists