Warm-up
3 Rounds:
20sec. Nose & Toes Handstand Hold
-then-
5 Minute Row
Minutes 1-3 (steady)
Minute 4 (metcon pace)
Minute 5 (HARD)
Strength
Find a 1RM Front Squat
MetCon
RX
For Time:
5k Row
SCALED
AMRAP 25 Minutes:
500m Row
1min. Rest
Side Work (optional)
Death by 5' Handstand Walk
Minute 1 – 5′
Minute 2 – 10′
Minute 3 – 15′
Etc.
CF LITE
Warm-up
3 Rounds:
20sec. Push-up Hold
-then-
5 Minute Bike
Minutes 1-3 (steady)
Minute 4 (metcon pace)
Minute 5 (HARD)
Strength
Accumulate 6 Minutes:
Lunge Hold - 3min. per leg
(20min. cap)
MetCon
AMRAP 18 Minutes:
1k Bike
1min. Rest
