CrossFit and Personal Training

3 Rounds

• 1:00 Hollow Hold
• 1:00 Plank hold
• 30s L sit
• 10 calf raises into :30 sec calf stretch

Cap of 10 minutes

Get ready for tri

Triathlon day – for time

• Row 2000 meters
• 120 Calories on the bike
• Run 4 laps

(P: is half the above reps)

(Rx+: add 20m HS walk in between segments)

* for members who have injuries and cannot run, they will row-bike-row