CrossFit and Personal Training

3 Rounds for quality work:

• 15 Second handstand hold
• 10 samson stretch and lunge
• 10 box step ups
• 10 single arm DB or KB strict press
• 10m Farmers Carry

3 sets

• 8 barbell rollouts
• 1:00 front plank hold
• 30s plank on L side
• 30s plank on R side

For time:

• 200-ft. single dumbbell overhead lunge (50/35 – 8 x 25 ft lengths)
• 50 dumbbell box step-ups (use 1 dumbbell)
• 50 strict handstand push-ups (scale options: hspu with 25lb plate + abmat, dumbbell strict presses)
• 200-ft. handstand walk (scale: bear crawl)

Time cap: 10 minutes