Friday March 27th

Jersey Devil CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets of:

60 Jumping Jacks

60 Seconds of Bottom of air squat hold

10 Russian Baby Makers

https://youtu.be/GiKENv5Rgqg

60 Second alt shoulder taps in push up plank

10 Burpee tuck jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

30 – Russian Twists

12 – Alternating Jumping Lunges

9 – Bodyweight Hip Bridges

6 – Burpees
Immediately followed by:

Metcon (No Measure)

4 Sets of:

Max Rep Push Ups

Rest 30 seconds between sets
Immediately followed by:

Metcon (No Measure)

Four sets of:

8 Sit Ups

Rest 20 seconds

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