CrossFit Friday:

Strength/Gymnastics-

3 x 5 Strict Ring Dips

3 x 5 Ring Swing + Toe2Ring

3 x 10 Rower Pikes

3 x 10 Barbell Bent Over Rows

Conditioning:

12 Minute AMRAP-

20 Burpees

200m Run

20 T2B

200m Run

Kids @ Core Friday:

Strength:

Bench Press- 4 x 5

Conditioning:

For time-

30-20-10

Jumping Split Lunges

Ball Slams