CFG - Greg
1200 - 9 of us
Crossover Symmetry
Foam Roll
Warm Up
2 rounds
air squat or boot strapper
down facing scorpion
scap push-up
3 position banded pec stretch
quad stretch + knee gu
scap pull-up
Weightlifting
Strict Press
*Set 1 – 8 reps @ 50% - 65#
*Set 2 – 6 reps @ 60% - 75#
*Set 3 – 4 reps @ 70% - 85#
*Set 4 – 2 reps @ 75% - 95#
*Set 5 – 2 reps @ 85% - 105#
*Set 6 – 1 rep @ 90% - 115#
Rest as needed
These felt smooth and controlled. 115 is 92% of my 1RM of 125#
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
I did quick singles on pull-ups; push-ups were unbroken on 7/3 on later rounds; air squats were smooth and controlled. I paced very well. 5 rounds completed with 11:20 to go; 10 rounds completed with 2:00 to go. Last full round in 1:30 and 4 pull-ups in last 30 seconds. 11+4 Rounds + Reps, beating my previous best of 10+18 on 9/17/2020.
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