CFG - Lacey
1200 - 3 of us
Crossover Symmetry
Foam Roll
Warm Up
hamstring stretch (single leg up against rig)
lat stretch (band)
chest stretch (band)
couch stretch
2 rounds
row
down dog + cobra
face down scorpion
quad stretch
air squat
pike push ups
Metcon
Every 8 minutes, for 40 minutes (5 sets) for times:
500 Meter Row
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
Please note times for each of your five sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.
I scaled this to a 14# med ball and managed 12 WBS per round.
R1 - 5:43
R2 - 5:41
R3 - 5:37
R4 - 5:32
R5 - 5:36 (finished the 30th WBS at 6:33)
Lagniappe
Hip Extension
3 sets of 9 reps
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