CF
Warm-up:
AMRAP 4 Minutes
Run 200m
Max Rep Wallballs
Strength:
Push Press
3-3-3-3-3
(AHAP - increase weight as you go)
Metcon:
For Time:
200m Run
10 Chest to Bar Pull-ups
10 Single Arm Dumbbell Push Press (55/35lbs) *equal reps on each arm
20 Chest to Bar Pull-ups
20 Single Arm Dumbbell Push Press
30 Chest to Bar Pull-ups
30 Single Arm Dumbbell Push Press
200m Run
Side Work (optional):
Ski Erg
6x500m
Rest 1 min.
CF LITE
Warm-up: same as class.
Strength:
Dumbbell Push Press
3-3-3-3-3
Metcon:
For Time:
200m Run
10 Ring Rows
10 Single Arm Dumbbell Push Press (equal reps on each arm)
20 Ring Rows
20 Single Arm Dumbbell Push Press
30 Ring Rows
30 Single Arm Dumbbell Push Press
200m Run
