Main – CROSSFIT
WLRCF (Mono-structural Prep) (No Measure)
10 of each of the following:
ankle circles
knee circles
hip circles (hula-hoop)
arm circles both directions
back slaps
shoulder taps
leg swings (lateral)
leg swings (sagittal)
air squats
toe touches (bow and bend)
Gymnastics
15:00 to practice handstand variations with coach
Fitness & Performance
(M) -Short “kcal amrap” (Calories)
5:00 to row for max calories
Recover
3:00
(M) -Short “Run and Dub” (AMRAP – Reps)
Run100m
20 double unders (double unders are scored)
Recover
2:00
(M) -Short “200M sprint” (Time)
Run 200m
