FRIDAY

GROUP WARMUP

Row 3 min then right into:

4 rds:

:15 jumping jacks

:15 squats

:15 mnt climbers 

:15 jumping lunges

Please make an effort to get to class on time. The Group warm up starts 5 min. after the hour on the clock.

CrossFit WOD:

amrap 20 min:

5 pull ups

10 ring push ups

15 jumping squats

*** Sub out regular push ups to modify ring push ups

EXTRA CREDIT:

4 rds:

:15 sec plank hold

:15 sec side plank L

:15 sec side plank R

:15 sec superman