CFG - Lucas
1130 - 4 of us
Warm Up
1 minute jump rope
10 lateral lunges slow
10 scorpions (5 each side)
1 minute walking lunge
10 mountain climber knee circles
10 burpee
1 minute air squats
10 around the world with jump rope
10 push-up
1 minute hollow hold
Weightlifting
Every two minutes, for 12 minutes (6 sets):
Dumbbell Walking Lunge (12 steps @ 10X0)
Go heavy the final steps should not be performed without struggle.
These were as hard as expected. I picked what I thought was a reasonable weight with 30# dumbbells in each hand. By the third round, my right hamstring was starting to tighten up, but I got through all 6 sets.
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Beast-Makers
10 Box Jumps (24″/20″)
*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups
I scaled to 60 single unders and finished 4 Rounds + 1 Rep
I used 20# dumbbells and a 20" box and finished 2 Rounds + 0 Rep
I did hanging knee raises and finished 5 Rounds + 0 Rep
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Total 11 Round + 1 Rep
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