April 10, 2019

a) WARM UP:

2 Rounds

*then 1 minute pec smash per side

b) STRENGTH:

Muscle up transitions – this is not strength work, practice transitions

(Rx+: 1 strict RMU every 45s)

c) WOD:

Run 400 meters
100 situps
Run 400 meters
75 box jumps
run 400 meters
50 kettlebell swings
run 400 meters
25 meter handstand walk – this is the whole length of the rubber floor (P: 10 wall walks)
run 400 meters

**30 minute cap**

CrossFit and Personal Training