CrossFit Friday:

Strength/Gymnastics-

3 x 10 Hanging Lat Activation on Pull-Up Bar

3 x 10 Butterfly Circles (Small/or Medium) (Advanced: Regular Butterfly Pull-Ups)

3 x 10 V-Ups (Advanced: Straddle V-Ups)

3 x 10 Good Mornings

Conditioning:

18 Minute AMRAP-

Run x 400m

15 SDHP

1 Rope Climb