Friday

Main – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up

Gymnastics

20 mins

5 rounds NFT

30 sec Handstand Hold

10 Ring Rows (Invert if you can)

10 Hollow Tuck Sits

Down & Back Plate Push

*Can start at any station

*Rest as needed between rounds

Metcon

Metcon (2 Rounds for reps)

6 min AMRAP

3 T2B

3 Burpee Box Overs (24/20)

6 T2B

6 Burpee Box Overs

9…

9…

Rest 4 mins

6 min AMRAP

100 SU

20 KB SDHP (1.5/1)
*If you are completing 15.5 tomorrow, 70% effort on this workout!!

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