FRIDAY

CrossFit Hardcore Warm-up
Metcon (Time)
BREAK CLASS INTO TWO GROUPS
EVERY 2 MINS ALL OUT!

GROUP 1
5 RDS
200 MT RUN
10AIR SQUATS

GROUP 2
5RDS
200 MT ROW(BIKE IF NOT ENOGH ROWES)
10 PUSH UPS
REST 2 MINS SWITCH

2 RDS
400 MT OH WALK W PLATE 25/45
50 SIT UPS