Warm-up
20 Calorie Row (easy)
1min. Rest
15 Calorie Row (moderate)
1min. Rest
10 Calorie Row (hard)
-then-
Hip Mobility
(coaches choice)
-then-
Frog Stretch, 2min.
-then-
20 Pause Overhead Squats, 45/35lbs
Strength
Squat Snatch 6×3 @70-75%
MetCon
3 Rounds For Time:
20 Handstand Push-ups
20 Burpees to 6″ target
20 KB Swings, 53/35lbs
(RX+ 70/53lb KB)
SCALED
-DB push press for HSPU's
-lighter KB
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 3 Rounds:
5min. Calorie Row
2min. Rest
*Score is total calories
B. Pause Overhead Squat 5x3 @70%+
C. 8 Rounds:
50′ Unbroken Yoke Walk - AHAP
(rest as needed)
CF LITE
Warm-up
Same As Class
Strength
3 Rounds:
8-10 Pause Goblet Squats
6-8 Strict Pull-ups
30sec. Side Plank (each side)
MetCon
Advanced
3 Rounds For Time:
20 DB Push Press
20 Burpees
20 KB Swings
Intermediate
5 Rounds For Time:
10 DB Push Press
10 Burpees
10 KB Swings
