FCF #392 | Furyan CrossFit

WARMUP
Bike/Row 5 mins
3 Rounds
3 Each way med ball tspine CAR https://www.instagram.com/p/BdkkHhanNCq/?taken-by=ando_pfs
6 Slow Pigeon to Tspine rotation https://www.instagram.com/p/BduzAYdnAb1/?taken-by=ando_pfs
15 Groin Rocks w Internal Rotation each leg https://www.youtube.com/watch?v=6yef5dangSs
METCON 1 – *Not competing in open*
Every 3 mins for 18 mins
12 Thrusters 95/65
8 Burpees
METCON 2 – *competing in open*
20 min AMRAP
Bike 800m @moderate pace
Row 350 @moderate pace
10 Burpees
6 Thrusters 75/55 *light load*