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Wednesday Bring A Friend Week

Announcements

It’s Bring a Friend Week! Bring as many friends & family to your favorite M2 class for FREE. The athlete who brings in the most friends will score a free month of class…

CFM2 – CrossFit

Warm-up (No Measure)

Partner Rowing 1000m Row Switch Every 200m

-then-

3:00 AMRAP of:

• 10 Jumping Jacks

• 10 PVC Pass Throughs

• 5 Burpees

-then-

10 Shoulder Circles Forward

10 Shoulder Circle Backword

10 Windmills

15 Banded Breaks

10 Push Ups

Bench Press (5 x 5 )

Increase weight each set:

Set 1 @ 65%

Set 2 @ 70%

Set 3 @ 75%

Set 4 @ 80%

Set 5 @ 85%

Metcon (AMRAP – Reps)

15 minute AMRAP

200m Run

3 Rounds of “Cindy style”

5 Push-ups

10 Sit-Ups

15 Air Squats

Repeat-Repeat-Repeat for 15minutes

SCORE TOTAL REPS OF CINDYS COMPLETED:)-each round = 30 reps

*Run doesn’t count towards score.

Cool Down

“Tabata”

Hollow Body Hold (8 X :20 WORK followed by :10 REST)

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