CFG - Lucas
0730 - 6 of us
Warm Up
1 min plank hold
1 min table top
20 wrist circle
20 elbow circle
20 seal swing
20 throw down
20 freestyle bounce
20 arm circle
20 trunk rotations
5 scorpions (down facing and up facing)
10 push-ups
Weightlifting
"Chesticles"
Every minute, on the minute, until you can no longer complete a successful repetition:
Bench Press (1 rep)
Males: Start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds), then increase by 5 lbs each minute until you cannot safely complete the single rep.
Females: Start at 65 lbs and add 5 lbs each minute until you cannot safely complete the single rep.
I started at 95# and built by 10# to 175#, made 180# and failed 185#
Metcon
"Desire" (AMRAP - Reps)
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven’t done it before…can you get 80 reps in the 5 minutes?
I scaled to a 20" box and got 30 reps in 5 minutes.
Lagniappe
EMOM 10 - 2 pull-ups
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