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FRIDAY

CrossFit 5000 – CrossFit

Choose to do section A or B if you are short on time, otherwise you can do both.

Any questions please hit us up via wodify or our FB Group page.

https://youtu.be/iTrEVnxn0cQ

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Warm-up

2 rounds for warmth:

20 Hip swings-side to side (10 per side)

20 Hip Swings-Forward and back (10 per side)

20 knee circles ( 10 per direction)

Mobility

2 rounds of:

10 Russian baby Makers

10 Plank Shoulder Taps

Skill

Every 2 minutes for 3 sets per station:

(alternating stations)

Station 1: 8 Hindu Push ups

Station 2: :45 sec Side plank per side

Conditioning

STRENGTH

reverse lunge with 3 second negative 4×12 reps

Metcon (AMRAP – Rounds and Reps)

15 min Amrap :

30 mountain climbers

15 squat thrusts

10 reverse burpees

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