CrossFit and Personal Training

2 Rounds

• 10 meter bear crawl
• 20 second handstand hold
• 10 scap pushups
• 20 second plank on hands
• 10 kettlebell/dumbbell strict press
• 20 second kB/DB locked out overhead

Every minute for 15 minutes

• minute 1) 8 rebounding box jumps
• Minute 2) 3-5 Strict handstand pushups
• Minute 3) 8 Clapping pushups

* scale as per your coach

3 minutes on 1 minute off until completion

• 100 double unders (150 singles)
• 20 chest to bar (20 ring rows)
• 20 burpee box jump overs (20′)
• 100 double unders
• 12/9 bar muscle ups (20 pull ups)
• 20 burpee box jump overs (24′)
• 100 Double Unders
• 9/6 ring muscle ups (20 ring dips)
• 20 burpee box jump overs (30′)

* Box is same height for M/F. score is time to complete including the rest