CrossFit FYR – CrossFit

Metcon (AMRAP – Reps)

Cardio

1 mile run: for time

Core wod

1 minutes on 20 seconds off

Total reps

1 min air squats

20 secrest

1 min Russian twist

20 sec rest

1min 3 point mountain climbers

20 sec rest

1 min star situps

20 sec rest

1min lateral squats

20 sec rest

1 min hip bridges

20 sec

1 min reverse lunges

20 sec

1 min c crunches

20 sec

1min high knees

20 sec

1 min overhead plate crunches

20 sec rest

2min recovery

5 min hover challenge, last person standing.