Friday

Main – CrossFit

View Public Whiteboard

Warm-up

5 mins

(No Measure)

5 mins Easy Row

Gymnastics

20 mins

Core Circuit: 4 sets

20 sec on/20 sec off

Russian Twists

Flutter Kicks

Elbow to Push-up Plank

3 count mountain climbers

Rest 1:00

Metcon

30 min time cap

Metcon (Weight)

5 Sets:

10 T2B

Rest 20 seconds

15 Head cutters (Rx+2/1.25)(1.5/1)

Rest 20 seconds

8 Strict Pull-ups

Rest 1 minute

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