CrossFit Friday:

Gymnastics/Strength/Skills-

3 x 5 Strict Ring Dips

3 x 5 Ring Swing + Toe2Ring

3 x 10 Rower Pikes

3 x 10 Barbell Supine Rows

Conditioning:

For time-

Run x 800m

30 Alt. DB Snatches

50 Double-Unders

Run x 800m

30 Alt. DB Snatches

100’ Double-KB Front Rack Lunge

Kids @ Core Friday:

Strength:

Lat Pulls- 5 x 5

Conditioning:

5 rounds for time-

15 Jumping Split Lunges

10 Jumping Jacks

5 Burpees