CFG - Lucas
0730 - 6 of us
2 minute row
then 2 rounds of
10 boot strappers
5 cat cow
10 lateral jumps
5 slow single leg glute bridge
5 mountain climber thoracic openers
2 min front rack mobility
3 min prep for wod
75/50 Calories of Rowing
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
I thought I prepped and scaled this well, but I still did not finish in the 14 minute cap. Row was 6:15, Front Squat was scaled to 95# and completed 10-6-5-4 in 3:15 (9:30), but my pace on the 20" burpee box jump overs was slow and I had 20 of 25 reps at the cap.
I did this on my own 4.20.2021 and finished in 15:40 with 95# FS and 12" box
Every minute, on the minute, for 15 minutes (3 sets) of:
Bent-Over Reverse Flys (10 reps @ 21X1)
Banded Bent-Over Rows (10 reps @ 2012)
Banded Biceps Curls (20 reps @ 10X0)
Split Squat Pulses (40 seconds (Left Side))
Split Squat Pulses (40 seconds (Right Side))
I called it in on the weightlifting. I used decent form, but certainly sped up the tempo. I used 10# for the flys and only did 30 seconds per leg on the split squat pulses.
I just made it to the gym in time and could have used 10 minutes for mobility.