CFG - Lucas
1130 - 3 of us
Crossover Symmetry
Warm Up
1 min each of
rope skip
arm circles
pec stretch
shoulder swimmer
dead bug
scap push-up
cat cow
wall climb
triceps puppy dog
Weightlifting
Every 2 minutes, for 14 minutes (7 sets):
Strict Press (2 reps)
*Sets 1-3: 75% of 1-RM
*Sets 4-5: 80-85% of 1-RM
*Sets 6-7: 90-95% of 1-RM
Based on 130# 1RM I went
80
95
95
105
110
115
120#
Metcon
Three rounds for time of:
50 Double-Unders
30 Slamballs (30/20 lbs)
20 Toes to Bar
I scaled to 100 single under, 15# slam ball and hanging knee raises.
R1 - 2:52
R2 - 3:28 (6:20)
R3 - 3:13 (9:41)
Lagniappe
Preacher Curl
6x35
5x45
5x45
8x15# (assuming 15# barbell)
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