CrossFit TFA – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Cardio
………………..
3 Rounds
5 Pushup to Inchworm
6 Slamball or G2OH
7 Hollow Rocks
Metcon
Metcon (AMRAP – Reps)
5 SETS
In 3:00 complete 400m Run then
Max Reps of:
Round 1: Sit-ups
Round 2: Slamballs or G2OH
Round 3: Hollow Rocks
Round 4: Slamballs or G2OH
Round 5: V-ups
REST 1:00 b/t Sets
Cardio Options:
500m/400m Row or Ski
30/24 Cal Bike
Finisher
Metcon (No Measure)
21-15-9
Floor Press
Hammer Curls
News
*Secret Santa signup this week at front desk. (Sign up to give and receive a gift, $25 limit)
* Yoga: $10 person 12/15 @730pm & 1/5 @730pm