Friday

CrossFit 190 – WOD

Warm-up

200m or 1:00 Run

15 Air Squats

8 Spider-Man’s

15 jumping jacks

10 walking quad stretch

5 Burpees

5 Inch Worm w/push up

WOD

Metcon (AMRAP – Reps)

Ultra Instinct

10x 2:00 moderate pace run

:30 rest

(Advice is run with watch – 5 rounds in one directions then 5 back.

After your final round rest :30 then complete 2:00 max effort burpees. Score is burpees completed…remember integrity is doing what is right when nobody is watching. Do good reps!!!

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