CFG - Lucas
0730 - 6 of us
Warm Up
30 seconds each:
row
butt kickers/high knees
arm circles/throw downs
bootstrappers
banded glute bridge
banded squat
1 min lunge twist
1 min calf stretch - (straight leg gets top of calf, bent leg gets lower calf, backwards heel walk for activation)
Metcon
For time:
1000 Meter Row
800 Meter Run
150 Double-Unders
100 Walking Lunges
150 Double-Unders
800 Meter Run
1000 Meter Row
This was tough, but not as bad as I expected. The rows took me around 5 minutes each, the runs were 5:20 and 6:30. I did 300 single under rope skips and finished in about 5 sets and 3 minutes. The walking lunges were the slow and painful. It took me a little nearly 6 minutes. Total time was 35:00 and I felt really good about the effort.
Lagniappe
5 minute abs. I really did not want to do anything, but we had 10 minutes left in class. The faster athletes were working on gymnastics.
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