Skills

Wednesday, August 4, 2021

CFG - Lucas

1130 - 3 of us

Warm Up

45 seconds each of

air squat

crab bear rotations

banded side step

cat cow

standing shoulder swimmer

scorpion left right push up

single leg alternating leg pike raise

shoulder wall walk

scap pull up

Metcon (AMRAP - Reps)

For max reps:

60 seconds of Bar Muscle-Ups or Strict Pull-Ups

Rest 60 seconds

60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Press

Rest 60 seconds

60 seconds of Rowing (for Calories)

Rest 60 seconds

60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)

Rest 60 seconds

60 seconds of Ring or Stationary Dips

Rest 60 seconds

60 seconds of Front-Leaning Rest on Floor

Rest 60 seconds… Repeat for 3 sets

I really liked this workout

Pull-ups - 7-7-7

HSPU (2 abmats) - 2-2-2

Rowing - 14-13-14 calories

SA Alt DB Snatch (35#) - 12-12-12

Stationary Dips - 6-7-6

Front Leaning Raise - 4-3-3 sets (had to be unbroken for Rx)

Lagniappe

GHD sit-ups

3 x 6 reps