CrossFit FYR – CrossFit

Metcon (Time)

Warm up bike, row or run for 2 minutes

10 pass throughs

10 squats

10 toe touches

10 deep lunges

50 or 100 calorie bike or row

Then 4 rounds

25 sit-ups

10 reverse grip pull ups

20 lunges in place with dumbbell (choose your own weight)

10 wide pushups and 10 narrow pushups

Then

400 meter walk and ROM WOD