CFG - Lacey
1200 - 14 of us
Crossover Symmetry
Foam Roll
Warm Up
1 min of the following
jump rope
inchworm plus slow push-up
face down scorpion
banded pass through
band pull apart and pull down
table top stretch
shoulder swimmers
Weightlifting
Every 2 minutes, for 10 minutes (5 sets):
Bench Press (5-6 reps @ 20X1)
Followed by…
I worked up from 95, 105, 115, 125 and finally 135
Weightlifting
Every 3 minutes, for 6 minutes (2 sets):
Bench Press (Max Reps @ 90% of today’s heaviest set)
Dropped to 120# and managed 9 reps and then 8 reps
Metcon
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 50 Double Unders
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest
This was all about virtuosity.
I worked on single unders with the beaded rope and did 100 every round
I worked on good kip and tight core for T2B and strung together several good leg raises
Ring dips at 1111 tempo, 3 reps first 2 rounds and then 2 reps last 2 rounds
Push-ups were great, started at 12 per round and dropped to 8 by the last round.
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