CFG - Lucas
1200 - 13 of us
Warm Up
pigeon stretch
banded side step
2-1-2
shoulder swimmer
scap pull-up
ankle stretch
banded side skater
banded air squat (31X1)
face down scorpion
chin over bar hold
Weightlifting
Four sets of:
Back Squat ( 8 reps @ 31X1)
Rest 30 Seconds
Weighted Strict Pull-Ups (5 reps @ 21X0)
Rest 30 Seconds
For back squat I went 95-105-105-105 and kept good tempo.
Pull-ups were tougher. I could do strict pull-ups at tempo for 4 reps each round, but the rep was a kip up and then 2 count lower.
Metcon
Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups
This was tough. I scaled to 120 rope skips, 10# wall ball to 10' target and 15 ring rows per round and it still took me 16:00 (17 min cap). I thought I scaled it well, but that turned into a long metcon.
Lagniappe
3x8 GHD sit-ups
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