CrossFit and Personal Training

2 Rounds

• 10 scap pushups
• 10 pushups
• 10 scap pullups
• 10 pullups/ring rows
• 20 Second handstand hold

Every Minute for 12 minutes (alternating)

• odd) 6 Dumbbell Bench press
• even) 3 Strict handstand pushups

3 Rounds for time

• 10 Strict Pullups
• 15 Barbell bent over rows 95/65

Rest 2 minutes

15- 12- 9

• Weighted Situps
• Toes to bar

Rest 2 minutes

3 Rounds for time

• 15 calories assault bike
• 15 box step overs (dual) 50/35