CrossFit and Personal Training

• run 400 meters 
• 20 box step ups 
• 20 ring rows 
• 20 pushups 
• accumulate 1 minute handstand hold 

Every Minute for 15 minutes 

• Minute 1) 10 rebounding box jumps
• Minute 2) 10 plyometric pushups 
• Minute 3) 3-5 Strict handstand Pushups 

* scale as per your coach

21-15-9

• Handstand push ups
• Pull ups (Rx+: c2b)

After every round, run 400m