CFG - Greg
1200 - 10 of us
Warm Up
row
mtn climber stretch
quad stretch
figure four stretch
jump squat
single leg glute bridge
side star plank
bird dog
dead bug
kang squat
stagger stance rdl
deadlift
Metcon
"The Running Dead"
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Rowing
50 Dumbbell Box Step-Overs (50/35 lb DBs – 20")
1600 Meter Run
I scaled this to 95# and 15# DBs.
Run 1 - 10 min
DL - 4 min (12-10-10-8-5-5)
Row - 5 min
Step Over - 5.5 min (36-14)
Run 2 - 11 min
I scaled this well and paced this even better. I felt smooth and confident.
I did a couple of sets on the reverse hyper before and after the workout.
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