CrossFit and Personal Training

• 400m run

3 rounds of:

• :30 s of calf raises
• :30 s front plank hold – arms extended
• 20 arm circles
• 20 mountain climbers

Pick a skill to work on….

• rope climbs
• handstand walks, kick ups, negs, kipping
• double unders 
• triple unders if you can consistently do 30 DU UB
• ring swings
• other?

Max time: 15 mins

EMOM Until 300 Cals

• Even minute — max effort row for calories
• Odd minute — 1 full length of gym 1 handed farmer carry – make this very heavy (switch hands every time)

*Repeat this process until you hit 300 cals on the rower