CF
Warm-up:
800m run
then
2 min Banded Overhead Distraction (each side)
2 min pigeon or any hip stretch (each side)
Strength:
Back Squat
5×2 @90%+
Metcon:
10 Rounds:
200m Sprint
3 Squat Snatch 165/110lbs
Sidework (optional):
A. Gymnastics
For Time:
Row 1k
30 Chest to Bar
Row 500m
25 Chest to Bar
Row 250m
20 Chest to Bar
B. Accessory
For Time
30-20-10
Sandbag Squat (hug) 100/70lbs
Push Ups
CF LITE
Warm-up:
Same as class.
Strength:
5x5 Back Squat
or
5x5 Heavy DB Front Squats
Both with 90 seconds rest in between sets.
Metcon:
7 Rounds:
200m Sprint
10 DB Alternating Snatches
CF LITE + is 10 Rounds!
