CF
Warm-up:
3 Rounds:
:60 Goblet Squat Hold
Run 200m
7 Burpees
Strength:
Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%
Met-Con
For Time:
50 Toes to Bar
100′ Dumbbell Walking Lunge Steps 50/35s (Front Rack)
50 CTB Pull-ups (RX + 25 Ring MU)
100/80 Calorie Row
Sidework (optional)
A. Gymnastics
2 Rounds:
Death by Strict Handstand Push-Ups
Min 1 – 1 Strict Handstand Push-Ups
Min 2 – 2 Strict Handstand Push-Ups
etc. Until failure
Rest 3:00
Repeat
B. Accessory
EMOM for 12 Minutes
15 GHD Sit Ups w/ Plate
40′ Handstand Walk
Alternate Movements
CF LITE
Warm-up:
3 Rounds:
:60 Goblet Squat Hold
Run 200m
7 Burpees
Strength:
DB Squat Clean
Every :30 for 6 Minutes
4 DB Squat Cleans (Moderate)
Met-Con
For Time:
50 Hanging Knee Raises
100′ Dumbbell Walking Lunge Steps (Front Rack)
50 Ring Rows or Pull-ups
100/80 Calorie Row
