Friday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

3 rounds

10 Ring Rows

5 Squat Jumps

Down & Back High Knees/Butt Kicks

Movement Prep

8 mins

(No Measure)

Calf Floss

Banded Lat Stretch

Gymnastics

12 mins

10 min Alt EMOM

3 Strict + 5 Kipping PU

35 DU

*If not kipping PUs – 3 Strict + 5 Beat Swings

Metcon

Metcon (3 Rounds for time)

3 rounds

200m Run

10 HSPU

10 Box Jumps (24/20) *Stepdown

Rest 4 mins

*80-85-90% efforts

*Scale to Pike Pushups

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