CFG - OPEN GYM
1130
SLIPS
Stretch - Hip Hammy, Crossover Symmetry, Foam Roll
Scales - left leg front and back 30 sec, right leg front back 30 sec
L-sit - EMOM 4 max effort, about 6-10 seconds
Inversions - hold, HSPU to 2 abmats 2-1-1-1
Plank - 90 second hold on elbows
OHS
6x20
5x25
3x30
2x35
2x35kg
Pull-ups
EMOM 5-3-2-2-2
GHD Sit-ups
5-5-5
GHD Hip Extensions
5-5-5
55 minute total workout. CFG WOD was the hero workout Schmalls. This is no small effort and not something I was ready to tackle today.
Schmalls (Time)
Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800m
One Legged Squats = Cossack Squats
Kettlebell swings = 16/24 kgs
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