CrossFit and Personal Training

3 Rounds

• Row 10 Calories (1st round slow,2nd moderate, third, fast)
• 10 medball cleans
• 10 lateral lunges with light kettlebell (1-2 second pause on each side)
• 10 medball slams

• Then 90s Couch stretch per side
• 60 s active squat hold position

4 Sets

• 15 Weighted Situps
• 1:00 Hollow Hold
• 15 side bends per side (choose db)

15 min AMRAP:

• 19 Wall balls
• 19 Calorie row