CrossFit and Personal Training

• Run 400 Meters

3 Rounds

• 10 banded pull aparts
• 10 scap pull ups
• 10 beat swings
• 10 scap push ups
• 10 double unders (or attempts)

4 Sets

• 5 Second Chin up Negatives
• 20 banded tricep extensions
• 30 banded pullaparts

3 Rounds:

• 10 Bench Press (P: 95/65, Rx: 135/95, Rx+: 155/105)
• 20 Hand Release Pushups (Rx+: ring pushups)

then

2 Rounds:

• 27/21 calories on rower
• 75 Double Unders

then

• Run 4 laps to finish