CF
Warm-up
3 Rounds:
10 HR push-ups
15 Empty Bar Good Mornings Good Mornings
25 Walking Lunge Steps
-then-
90 seconds of a twisted cross (each side)
Strength:
Deadlift
3×12 @50-55% of 1RM
Metcon:
RX
With a Partner, 7 Rounds Each
6 CTB pull-ups
9 Ring Dips
12 Box Jump Overs 24/20″
*Partner 1 finishes the entire round before Partner 2 begins, and vice versa.
SOLO = 7 Rounds with 1 min rest at the end of each round.
SCALED
- Regular pull-ups, banded, or ring rows.
-Sub HR pushups for Ring Dips
-Adjust box height if needed.
CF LITE
Warm-up:
Same as class.
Strength:
3 Rounds:
12 Goblet Squats
12 Weighted Step-ups
8 DB rows with right arm
8 DB rows with left arm
Metcon:
With a Partner, 7 Rounds Each
6 Banded Pull-ups or Ring Rows
9 HR push-ups
12 Box Jump Overs
*Partner 1 finishes the entire round before Partner 2 begins, and vice versa.
