CFNA – Launch
Gymnastics
Core Work
4 Rounds for Quality:
20sec Hollow Rock/Tuck Hold
10 Opposite Arm/Leg Toe Touch
5 Hanging Knee Raises/Kips
Metcon
Metcon (Time)
3 Rounds
12 Burpee bar touch
12 Walking Lunges
12 KB Swings 44/30
12 DUs/ 24 Single Unders
12 Box Step Ups 24/20
12 Goblet Squats 44/30