CFG - Greg
1200 - 11 of us
Warm Up
high knees
butt kicks
banded side steps
cowboy walk - drop back
ytw
banded squat and thoracic spine rotation
banded fire hydrants
cat cow
wrist and front rack mobility
Weightlifting
Five sets of:
Front Squat (2 reps)
Rest as needed
Build over the course of the five sets to today’s heavy double.
I built up from 135-155-165-175-185# Heavy, but felt good.
Metcon
For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots
I scaled this aggressively to 10# wall ball shots and kipping hanging knee raise. Finished in 12:06. Target was 15ish so I should have gone heavier, but my shoulders were lit up with the 10# wall ball.
75 wbs - 25/25/25
50 hkr - 10/10/10/10/10
50 wbs - 25/10/8/7
25 hkr - 10/8/7
25 wbs - 10/8/7
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