CrossFit and Personal Training

2 Rounds

• 10 arm circles (both directions)
• 10 banded pull aparts
• 10 Strict Press
• 10 Push Press
• 30s thoracic spine opener (on bench)

Alternating Every Minute on the minute x 10 mins:

• odd) Perf: 2 Wall walks + 4 shoulder taps, Rx: 4 kipping handstand pushups, Rx+: 6m handstand walk (to be done unbroken)
• even) 2-3 Knees to elbow (as high as you can get), Rx: 3 unbroken toes to bar, Rx+: 3 Strict toes to bar

• Sit up – 10 sit ups
• Box Jump – 10 box Jumps
• Clean and Jerk – 5 with empty bar – 5 with working weight

WOD:

• 30 Sit ups
• 40 Box Jumps 24/20
• 50 Clean and Jerks  (perf: 95/65, Rx: 115/80, Rx+: 135/95)
• 40 Box Jumps 24/20
• 30 Sit ups

Time cap: 25 mins

5 Sets:

• 12 Reverse Flyes
• 8 Strict Pullups