CrossFit FYR – CrossFit

Strength

Warm-up

150 m run/walk fast

pass throughs and good mornings

stretch

together-

3 rounds

25 singles

5 squats

5 push ups

Bench Press (7×7)

Metcon

Metcon (Time)

6 Rounds For Time:

45 Double Unders

30 Air Squats

15/12 Calorie Row

Fit AF

Metcon (Time)

A- the “Nicole”

-seated with feet off the ground press

4×15

super set with 12 push ups

B-same as crossfit

Metcon (Time)

40 kbs (50/35)

40 knees to elbows

800 m run

30 kbs

30 knees to elbows

800 m run

20 kbs

20k2e

800 m run

10 kbs

10 k2e