CFNA – Launch
Gymnastics
Ring Rows (5 Sets of 5 Reps)
Slow and controlled. Goal is to build upper body strength
Alternate: 5 x 3-5 Strict Pull-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
8 Double KB Push Press 30s/20s
24 Single Unders/Toe Taps to plate
12 Lunges
8 Sit-ups