CFG - Greg
1200 - 10 of us
Warm Up
walking lunge, stretch
mtn climber
curtsy lunge
side plank (clam shell hold)
broad jumps
glute bridge
plank hold
scap pull up
figure 4
him hammy - movement 5
Weightlifting
Five Sets of:
Bulgarian Split Squat (6 Reps Each @20X1)
Immediately into…
Side Plank (30 Seconds Each)
I used 25# DB and was able to maintain good tempo and hold 30 second side plank on elbow each round.
Metcon
5 Rounds for time of:
15 Wallballs (20/14 lbs)
10 Pull-Ups
I scaled to 14# wall ball and opted to do 2 sets for pull-up (strict pull up followed by ring rows). I did the wall ball shots unbroken and then went 4-3-3-3-3 on the pull-ups finishing in 7:13.
I spent some time after class working on kipping pull-ups and butterfly pull-ups, but it was pretty ugly. I think I need to step back to hollow body holds, superman hold and getting a stable kip swing going.
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