CFG - Lucas
1200 - 8 of us
Warm Up
row
bootstrapper
scap push-up
straight leg sit-up
90/90 sit through
floor slide
dead hang scap pull-up
l-sit from rig
Metcon
Five rounds for time of:
50 Calories of Rowing
40 Air Squats
30 Push-Ups
20 Toes to Bar
10 Strict Pull-Ups
Time Cap = 40 Minutes
I scaled this to 40 cal row - 30 air squat - 20 push-up - 20 abmat sit-up - 5 pull-up each round and finished the last 5 pull-ups after the time cap. First round was a little hot at 7:30 and then fell off to about 8:15 per round. Push-ups were 3 sets, pull-ups started 5 unbroken, but was 3-1-1 at the end.
Lagniappe
3x8x50# Reverse Hyperextensions
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