CFG - Lucas
1130 - 11 of us
Warm Up
2 rounds of:
1 minute row
10 prone YTW
10 scap pull-up
10 bear sit through
10 air squat
10 single leg glute bridge
then 1 minute each
groin stretch
quad stretch
calf stretch
Metcon
Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Rowing
20 Cossack Squats
400 Meter Run
15 Strict Pull-Ups
Notes: RX+ Alternating Pistols
I was pretty consistent across these intervals.
I was finishing the 20 cal row between 1:25 and 1:35.
Cossack squats were quick and I slid through the two positions. Not really low, but with good torso position.
The runs took between 2:25 and 2:35
I did a mix of pull-ups and partial pull-ups as indicated in the parenthesis. E.g. 8 pull-ups and 7 partial pull-ups in the first round
R1 - 6:38 (8/7)
R2 - 6:40 (7/8)
R3 - 6:43 (6/9)
R4 - 6:50 (6/9)
Lagniappe
Push-ups 10-8-6-4-2
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