Thursday, November 11, 2021


Thursday, November 11, 2021

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
down dog + cobra
face down scorpion
quad stretch
air squat
pike push ups


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)


Hip Extension

3 sets of 9 reps

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