CrossFit and Personal Training

3 rounds

• 10 scap pullups
• 10 beat swings
• 10 ring rows
• 10 banded pullaparts

then

• 1 minute dead hang from bar

10 Minutes to work on

• butterfly or kipping pullups

Rx+: Every minute for 8 minutes

• 3 butterfly pullups + 3 chest to bar pullups (butterfly)

3 rounds

• 800m run

rest 5 minutes

**This is an all out 800 meter run
d) Finisher

3 sets of 20:

• Seated leg raises over a med ball (video: https://www.youtube.com/watch?v=QG2HYEPwVus)

superset with

• 10 single leg dumbbell straight leg deadlifts