CF
Warm-up:
3 Rounds:
200m Run
10 PVC pass throughs
10 PVC OHS
10 PVC Overhead Walking Lunges
Mobility:
Couch Stretch 90 seconds each side.
Pigeon Stretch 90 seconds each side.
Metcon:
RX
"FIGHT GONE BAD"
3 Rounds For Total Reps:
1 minute Wall Balls (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
CF LITE
Warm-up:
Same as class.
Mobility:
Couch Stretch 90 seconds each side.
Pigeon Stretch 90 seconds each side.
Metcon:
"FIGHT GONE BAD"
3 Rounds For Total Reps:
1 minute Wall Balls
1 minute Sumo Deadlift High-Pulls (can use KB)
1 minute Box Jumps
1 minute Push Press (can use DBs)
1 minute Row (calories)
1 minute Rest
