CFG - Lacey
1200 - 10 of us
Warm Up
box step up
down facing scorpion
scap push up
bench pulls
slow push-ups
down dog / cobra
star jumps
Weightlifting
Every 2 minutes, for 16 minutes (8 sets) of:
Bench Press (2 reps)
Building to a heavy double over the course of 8 sets.
I worked up from 95-115-135-145-155-155-155-155
Metcon
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Ups (50/35 lb DBs; 20″)
60 seconds of Slamballs (30/20 lbs)
60 seconds of Strict Ring Dips
60 seconds of Strict Pull-Ups
Rest 60 seconds
DB Box step-up - Unweighted 18" - 12 reps/round
Slamball - 20 lbs - 13 reps/round
Strict Ring Dips - 4 reps/round
Strict Pull-ups - 5 reps/round
--
102 total reps
Good workout today to get some movement in prior to the open workout tomorrow.
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