Friday

Main – CrossFit

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Warm-up

12 mins

(No Measure)

Dynamic Warm-up

Gymnastics

25-30 mins

(No Measure)

Gymnastics Circuit

5 Rounds

5 C2B Strict Pull Ups

30 sec Weighted Box Back Hold (Chinese Plank)

30 sec Weighted Plank Hollow Rock

*Add weight to C2B Pull ups if able

Metcon

Metcon (4 Rounds for time)

4 x 400m Run

*Rest 90 seconds between rounds

*75-85% effort