Tuesday, February 22, 2022


Tuesday, February 22, 2022

CFG - Greg

1200 - 10 of us

Warm Up

1 min row
1 min ?
1 min quad stretch
1 min figure four stretch

banded air squat
banded glute bridge
banded side step
ankle driver
bird dog hold
dead bug hold


Five rounds for time:
500 Meter Row
10 Box Jumps (28"/24″)
10 Deadlifts (275/185 lbs)
10 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)

I scaled this to 24" box jumps, 185# deadlift and started with 20 lb to 10', but switched to 9' on the third round.  I finished in 29:10.  I started out a little hot and then settled into a pace of about 6 min per round.

The box jumps were a good challenge.  The deadlifts started 5/5 and ended up at 5/3/2.  The WBS were unbroken.

Running short on time, I did not finish with reverse hyper.

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