Friday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
12 Minutes
4 Sets of each
15 Curls (DB,EZ Bar,Barbell)
10 Bent Over Rows
.
4 Minute Cap
Sprint
25 Burpee Pull Ups
.
12 Minutes
4 Sets of Each
15 Goblet Squats
10 Bench Press (DB or Barbell)
.
3 Minute Cap
Sprint
25 Burpee Box Jumps L4-(30/24)
.
12 Minutes
4 Sets of Each
15 Tricep (Dips, Push Downs, Skull Crushers)
10 Bulgarian Split Squats
.
2 Minute Cap
25 Target Burpees

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