CrossFit and Personal Training

a) WARM UP:

8 Minutes:

• 10 Pushpress
• 10 double unders
• 10 banded tricep extensions
• 20 Second handstand hold

b) STRENGTH:

• 6×4 Weighted Pullups, superset with:
• max strict handstand pushups (build on deficit)
  *No kipping. Scale is barbell Z Press

c) WOD:

SPECIFIC WARMUP:

• 5 beat swings, 5 pullups, 5 chest to bars
• 5 knees to elbows, 5 toes to bar
• 1 rope climb

WOD:

10 Rounds for time:

• 5 Chest to bars
• 3 toes to bar
• 1 Rope Climb

(*Scale as per your coach)