CFG - Lacey
1200 - 5 of us
Crossover Symmetry
Foam Roll
Warm Up
2 rounds of
row
down dog / cobra
good morning + trunk twist
single leg glute bridge
quad stretch + lunge
1 minute of pigeon or couch stretch
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
*Set 5 – 2 reps @ 85%
Rest as needed
This was meant to be a submaximal effort and I did pretty good with
8x155
6x185
4x225
2x245
2x255#
Metcon
Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
This looked tough. I scaled aggressively and it was still tough.
650 meter rows (about 3:00)
kipping leg raise (about 1:00 8/7/5)
8kg kettlebells for walking lunges (finished in 6:27 and 6:39)
Lagniappe
Triceps finisher
Reverse Hyper 2x9x90#
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