CrossFit and Personal Training

• 25 jumping jacks
• 25 mountain climbers (focus on opening hips)
• Monster walk
  • 1 length forward
  • 1 length backwards
  • 1 length R side
  • 1 length L side

then

• 90 seconds wrist stretch

Front Squat:

• 5 sets x 3 reps @ 75% of 1RM

2 Rounds:

• 5 calories on the rower
• 5 burpees
• 5 box step ups

second round- pick up pace use weight for step ups

WOD:

5 Rounds for time

• 21/16 Calories on the rower (alternate if more than 9 in class: 200m run)
• 15 Burpees
• 9 Box step overs (50/35)

**20 Minute cap**