CFG - Lucas
1200 - 5 of us
Crossover Symmetry
Foam Roll
Warm Up
2 rounds
row
shoulder swimmer
curtsey squat
pass through
trunk twist
strict press
front rack mobility
Weightlifting
Every 2 minutes, for 12 minutes (6 sets):
Strict Press ( 5 Reps )
*Build to today's heavy five reps
I worked up from 75-85-90-90-95-95
Metcon
Five rounds of:
15/12 Calorie Row
15 Dumbbell Shoulder to Overhead (50/35 lbs)
I scaled this to 12 cal rows and 30# DBs and finished in 10:11. I averaged 2 minute rounds. I was finishing the rows in 1 minute and did push presses for the shoulder to overhead. Going unbroken then 10/5 and the last 2 rounds 9/6.
Lagniappe
2x10 hip extension
2x5 ghd sit-ups
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