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Friday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

100m run
10 Ring Rows
10 Plank Hi-Fives
10 Airsquats
5 Burpees
5 Situps

Workout

Metcon (AMRAP – Rounds and Reps)

ROSES ARE RED, VIOLETS ARE BLUE, THE ONE THING I LOVE, IS LIFTING WITH YOU <3

AMRAP 30 MINS
20 Burpees each
40 Ring Rows each
60 Plank Hi-Fives (Shoulder Taps)
80 Air Squats each (80 holding hands sync Airsquat 😉 )
200m Run

*After every round, complete 20 SYNC Situp’s*

After workout, give everyone a hug (it’s Valentines Day, so spread the love people)
Split reps however you wish

Metcon (No Measure)

3 Rounds

10 Hanging Knee Raises
20 Russian Twists e/side
30 Bicycle Crunches

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