CFG - Lucas
1200 - 5 of us
Crossover Symmetry
Foam Roll
Warm Up
1 min plank
1 min table top
wrist rotation
elbow rotation
seal swing
throw down
freestyle bounce
arm circles
trunk twists
down facing scorpion
push-up (regular, close, offset right, offset left)
Weightlifting
"Chesticles"
Every minute, on the minute, until you can no longer complete a successful repetition:
Bench Press (1 rep)
Males: Start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds), then increase by 5 lbs each minute until you cannot safely complete the single rep.
Females: Start at 65 lbs and add 5 lbs each minute until you cannot safely complete the single rep.
Compare your results to December 16, 2020.
95
105
115
125
135
145
155
165
175
180
185
190#
Improvement over August when I failed 185#
Metcon
"Desire" (AMRAP - Reps)
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
I scaled to 20" and got 28 reps (2 short of what I managed in August)
Lagniappe
4 Rope climbs (1 rep every 90 seconds)
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