CFG - Lucas
1200 - 6 of us
Warm Up
mountain climbers
hamstring sweeps
bear crab rotations
jumping jacks
face down scorpion plus push up
lunge and quad stretch
glute bridge complex
good mornings
rdl
dead hang
scap pull up
Metcon (Weight)
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts @ 70% of 1-RM
Minute 2 – 16 Walking Lunges with Farmer’s Carry (50/35 lbs)
Minute 3 – 6 Bar Muscle-Ups
Minute 4 – 12 Kettlebell Shoot Throughs
Minute 5 – 40 Seconds of Prone Plank
This was definitely a tough workout and I scaled to save my body for Friday's Open workout.
Deadlift - 135# (43% of 315 1RM)
Walking Lunges - unweighted
BMU - kipping pull-ups plus foot assisted dips
KB shoot through - 6 reps of Parallette shoot through each round
Plank - as prescribed
Still tough, but good movement day.
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