Friday Workout

Core Workout
2x 

• plank push up 
• superman
• cable crunch 
• tire burpes 
• mountain climbers 
• superman
• r side plank 
• l side plank 
• ball slams 
• thrusters 

Crossfit

Strength  

Back Squats 5 x 5 (8 Reps for Level 2,3)  

CrossFit Hero WOD  “White” 

  

5 Rounds for Time  

3 Rope Climbs  

10 Toes to Bar  

21 Overhead Walking Lunges 45/25  

Run 400 Meters