Monday

Crossfit

warm up 3 rounds

10 air squats
12 back extensions
15 push ups 
15 cal on bike

20 minute a.m.r.a.p. 


18 box jumps (sub box step ups)
15 toes to bar (sub sit ups)
12 pull ups 

Crossfit Gymnastics Basics

5 sets:   15’seconds hold of Dragon Fly (any scale: bent legs, feet apart, straight body) also any angle of degree

followed by

Met con: 7 rounds
·          1 squat Cleans (225/155)
·          1 arm Push ups  (5R/5L)
·           Hammer slams  (hit a tire)  5/5
·           Pull ups front  then Back 3/3
·         Double unders  25

This is just how fast the NFLfootball players are check it out !