CFG - Lacey
1200 ~ of us
Crossover Symmetry
Foam Roll
Warm Up
2 rounds of
jumping jacks / bear crawl
ytw
single arm db row
half kneeling arnold press
stretch triceps / lats
Weightlifting
Five Sets Of:
Unsupported Seated Strict Press (3-4 Reps)
Rest 2-3 minutes
I warmed up with 45# and then did working sets at 75-85-90-95-100#
Metcon
Complete as many rounds and reps as possible in 15 minutes of:
Run 400 Meters
8 Strict Pull-Ups
12 Strict Handstand Push-Ups
I scaled the HSPU to knee on box HSPU
Round 1 - 2:20ish run; 4-1-1-1-1 PU; 6/6 knee box HSPU 4:30 round
Round 2 - 2:30ish run; 4-1-1-1-1 PU; 6/6 knee box HSPU 5:00ish round
Round 3 - 2:40ish run; 4-1-1-1-1 PU; 6/6 knee box HSPU 5:00ish round
Round 4 - hail mary run with 1:15 on the clock, came in and did a set of pull-ups for max reps (got 3)
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