CFG - Lacey
0730 - 6 of us
1 min row
1 min Kang squats
1 min ankle driver/cat-cow
1 min lateral lunges
1 min scap push-up/HRPU
1 min bootstrapper/quad stretch
1 min stretch on own
Complete rounds of 60, 40 and 20 reps for time of:
Calories of Rowing
Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Single-Arm Dumbbell Push Press (50/35 lbs – alternate every 10 reps)
Time Cap = 30 minutes
Despite getting clear direction to scale loads and reps, I still missed the cut-off. The goal was 15-10-5 minutes for the three rounds.
I did 60-40-20, but scaled the lunges to slight hop on front foot and switching every 10 reps. I used a 25# DB and did 120-80-40 single unders.
Round 1 - 16:00 minutes
Round 2 - 11:30 minutes (27:30)
Round 3 - finished the row and 6 hop lunges. 74 reps outstanding
Crossover Symmetry recovery sequence.