NEW CYCLE STARTS TODAY!
CF
Warm-up:
3 Steady Rounds
Row 400m
20 Box Step Ups 24/20″
Strength
Find your 5RM Touch and Go Deadlift
Metcon:
Conditioning Test:
For Time:
Run 1k
Row 1k
Bike 3k
Row 1k
Run 1k
Sidework (optional):
Death by Ring Dips
Min 1: 1 ring Dip
Min 2: 2 ring Dip
Min 3: 3 ring Dip
and so on until failure.
CF LITE
Warm-up:
Same as class.
Metcon (before strength):
2000m Row for time.
Strength:
4 Rounds:
12 Double KB Deadlift
12 Ring Rows
12 Weighted ab-mat sit-ups
