CROSSFIT

CrossFit
“Game Day Friday’s” are made to give single focus. We will focus on a single workout. This allows for full attention
Metcon
Metcon (Time)
3 rounds
30 WB (20/15)
30 SDHP (75/55)
30 Shoulder to OH
30/21 Cal Row

*Rest 1:00 between rounds

Extra Credit
Metcon (No Measure)
Bike recovery: 15:00 mins on Bike
Every 5 mins:
15 Hip Extensions
Max Effort L Sit (or plank)

CROSSFIT

CrossFit  January 11, 2019

CrossFit
“Game Day Friday’s” are made to give single focus. We will focus on a single workout. This allows for full attention
Metcon
Metcon (Time)
3 rounds
30 WB (20/15)
30 SDHP (75/55)
30 Shoulder to OH
30/21 Cal Row

*Rest 1:00 between rounds

Extra Credit
Metcon (No Measure)
Bike recovery: 15:00 mins on Bike
Every 5 mins:
15 Hip Extensions
Max Effort L Sit (or plank)