CFG - Greg
1230 - 3 of us
Warm Up
2 rounds of
30 sec each
row
pvc good morning
pass through
behind the neck press
down facing scorpion
pike push-up
scap push up / scap pull-up
R1 1 minute thread the needle
R2 1 minute banded lat stretch
Metcon (Time)
For time:
60 Calories of Rowing
50 Kettlebell Swings (24/16 kg)
40 Shoulder to Overhead (75/55 lbs)
30 Chest-to-Bar Pull-Ups
20 Strict Handstand Push-Ups
10 Bar Muscle-Ups
20 Strict Handstand Push-Ups
30 Chest-to-Bar Pull-Ups
40 Shoulder to Overhead (75/55 lbs)
50 Kettlebell Swings (24/16 kg)
60 Calories of Rowing
I scaled this aggressively
8 kg (pink) KBS
45# S2O
Jumpng C2B
Box Knee HSPU
replace 10 bar muscle up with 20 box dips
row around 5:10
KBS 25/25
S2O 20/10/10
C2B started 7/5 then 3/2
HSPU 7/5/4/4
dips 5/5/5/5
HSPU 5/4/4/4/3
S2O 10/10/7/7/6
KBS 15/15/10/10
row around 5:45
Total time was 30:27. I finished the down of the pyramid including dips in 14:30 and then took 16 minutes to go back up.
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