Friday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Gymnastics

25 mins

Push Pull Super Sets

4 sets each

-5 Strict Pull Ups & 5 Strict HSPU

-5 Inverted Ring Rows & 5 Pushups

Strict Pull-Ups (Bar) (4×5)

Metcon

Metcon (6 Rounds for time)

Row Intervals

6x150m

*Start at 80% and work up to ME by 3rd or 4th Interval

*Rest 2 Minutes between efforts

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