CrossFit and Personal Training

2 Rounds:

• 30 Single Unders
• 20 arm circles
• 10 ring beat swings
• 5 ring rows
• 1 minute calf stretch per leg

Every Minute for 12 Minutes (alternating):

• 1 Rope climb + 5 Toes to bar
• 10 Pushups

Perf: 40-80-120-160-200

• Single Unders

2-4-6-8-10

• Burpee Pull ups (modification option: burpee ring rows)

Rx: 20-40-60-80-100

• Double Unders

2-4-6-8-10

• Ring Muscle Ups

* Rx+: 5 meter handstand walk every time you break from DUs or MU**