CrossFit and Personal Training

• Monster walk 10m forward
• monster walk 10m backwards
• monster walk 5m sideways
• Monster walk 5m other side
• 25 Single leg Glute Bridges

Alternating Every Minute on the Minute 12 Minutes:

70% of 1RM Front Squat

• ODD) 2 Front Squats
• EVEN) 4 Back squats

• Row – 250 meters moderate pace
• Burpee – 5 burpees
• Double Under – 20 double unders

WOD:

In 20 mins……

• 2000 Meter row
• 100 Burpees
• AMRAP Double Unders (Rx+: 300 DU and max distance handstand walk)

12 – 9 – 6 – 3

• Unbroken Power Snatches – increase on each set.