FLEX FRIYAY

CrossFit Heath – Performance

Metcon

Metcon (No Measure)

“F46”

EMOM X 40

Min 1 – 25′ Handstand Walk (Or 50′ bear crawl)

Min 2 – 46 sec air squats

Min 3 – 46 sec Russian Kettle-Bell Swings (light to moderate weight, KB stops at eye-level)

Min 4 – 46 sec push ups from knees

Min 5 – Rest

**repeat 8 times

Accessory: OPTIONAL

Metcon (No Measure)

Weighted Split Squats holding medball (rear foot elevated) 3 sets/15 reps/rest 90 sec

3 Rounds:

12 jumping squats (w/ barbell)

20 back squats

rest 2 min (use same barbell for each movement)

Hip Extensions: 4 sets/ 15 reps/rest 1 min