CF
Warm-up:
2 Rounds:
20 Goblet Squats
25′ Handstand Walk (Scale to 30 sec. hand-stand hold or plank hold)
Run 200m or Row 250m
Strength:
Pause Front Squat (one second pause at bottom)
Build to a Heavy Triple
Then perform 3×3 @ 80% of your triple
Metcon:
RX
“Coe”
10 Rounds :
10 Thrusters (95/65)
10 Ring Pushups
Everybody knows the rules, no quitting Hero WODs
SCALED
10 Rounds :
10 Thrusters (75/55)
10 Pushups or HR Pushups
Side Work (optional):
6 Rounds:
:20 Max Effort On Assault Bike
1:40 Recovery Pace
CF LITE
Warm-up:
2 Rounds:
20 Goblet Squats
30 sec. hand-stand hold or plank hold.
Run 200m or Row 250m
Strength:
3 Rounds:
10 DB Front Squats (moderate to heavy)
15 Hanging Knee Raises
20 Russian KB Swings (light)
Metcon:
8 Rounds :
10 DB Thrusters
10 Pushups or HR Pushups