Friday’s Workout

Always Strong Fitness | CrossFit Clarksville – CrossFit

Warm-up (No Measure)

Line Drills

Easy Jog Down and Back

Quad Stretch

Knee to Chest

Straight Leg Kicks •Side Lunge



Moderate Jog

Cradle Stretch

Active Samson

Active Spidermans

Push-up to Down Dog



Faster Jog

Side Shuffle

Air Squats

Child’s Pose on Medicine Ball

Squat Hold with Medicine Ball

Musical WallBall Game

Metcon (AMRAP – Rounds and Reps)

In Teams of 2

AMRAP 20:

75 Wallballs (20/14)

60 AbMat Sit-ups

45/30 Calorie Row

30 Burpee Box Jumps (24/20)
Partnering up for this longer AMRAP workout. Athletes will split reps however they see fit. The only weight consideration is the wallball weight. This should be something that athletes could complete 25+ reps unbroken when fresh. For a team of 1 guy and 1 girl, complete 40 calories. If short on rowers, stagger by 3 minutes.