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
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