Friday

Main – CrossFit

Hyperfit warm-up (long) (No Measure)

4 Rounds
:15 Low jump (onto 45lbs plate)
:15 Push-up
:15 Ab mat sit-up
:15 Alternating lunge
Then
30 Air squat w/ bands
20 Roll overs
30 Overhead pvc squats with bands
Then
4 Rounds
: 15 Plank
: 15 Plank L
: 15 Plank R
: 15 Superman

20 Minute Barbell AMRAP (AMRAP – Rounds and Reps)

1- Deadlift
1- Clean
1- Front squat
1- Split jerk
Rx 185/115
Rx plus 205/135

Cool down

50 Ab mat sit-ups
Roll and recover