Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 15 min cap

10 Iron cross/RO2VS

10 Fire hydrants

15/10 Push-ups

20 Sit-ups

20 Air squats

12 Reverse lunges

20 Band Pull-aparts

2:00 Cardio

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

10/7 Cals (sub 200m run)

8 HSPU’s (Decline push-ups)

20 DB lunges (45/25)

8 Pull-ups

20 Sit-ups