CFG - Lacey
1200 - 4 of us
Warm Up
row
foam roll
glute bridge hold
plank hold
split stance rdl
bear crawl
plank shoulder tap
thread the needle
Weightlifting
Every 2 minutes, for 16 minutes (4 sets each):
Single Leg Dumbbell Romanian Deadlifts (8 reps Ea.)
Handstand Walk (10 meters)
(or handstand hold x 45 seconds)
I worked with a 10# dumbbell and kept good tempo
Round 1 - 36 second hold kicking up
Round 2 - 25ish second hold kick up and trying to unweight
Round 3 - 20ish hold wall walk up
Round 4 - 20ish hold wall walk up
Handstand cues - Work on lengthening body and tucking rib cage to generate stability
Metcon
Three rounds for max reps/calories:
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Ring Dips
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds
Row - 16-15-15
Dips - 5-4-4
BBJO - 7-7-7
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81 total reps
Dips cue - do not let shoulders shrug and sag, keep an active shoulder through full range of motion
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