FRIDAY
CrossFit Hardcore Warm-up
Metcon (AMRAP – Reps)
CORE
WORK TOGETHER 3 SETS OF EACH W/ 30 SECS REST IN BETWEEN
10-ALTERNATING OBLIQUE TWIST WITH WEIGH (KB,PLATE,)
20-FOOT TO FOOT CRUNCH
WORK TOGETHER 3 SETS OF EACH W/ 30 SECS REST IN BETWEEN
10-ALTERNATING OBLIQUE TWIST WITH WEIGH (KB,PLATE,)
20-FOOT TO FOOT CRUNCH
45 SEC ON 15 SECS REST X3 EACH SIDE
20-SIDE PLANK
WOD
1 MIN ON 30 SECS OFF COUNT TOTAL REPS
5RDS
1-ROW (COUNT CAL)
2-STEP UPS 55/75
3-MAN MAKERS 20/30