FRIDAY

Phoenix Athletix Club – CrossFit Group Class

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SKILL

Warm-up (No Measure)

Spend 10 minutes working on handstand variations, holds, hspu, handstand walking. Do not score. Have fun!

METCON

Metcon (AMRAP – Reps)

30 minutes – “FLOWY” – any rep scheme, any order, and breakdown, complete the following:

2000m row

100 double unders

50 assault bike calories

50 box jumps

50 American kettlebell swings

50 slam balls (ground to overhead)

50 walking lunges

50 burpees

50 ab mat situps

50 supermans

Score is total reps (each meter and cal count as a rep). Max score = 2500.