CFG - Lucas
1200 - 12 of us
Warm Up
row
pass through
pvc cuban press
down facing scorpion
plank toe touch
scap pull-up
dead bug
Weightlifting
Three sets of:
Bench Press (6 reps @ 20X1) - 115-120-125# good tempo
Rest 30 seconds
Single Arm Kettlebell Row (20 reps @ 10X0) - 12kg KB, this got heavy
Rest 30 seconds
Metcon
Four rounds for time of:
Row 500 Meters
20 Slamballs (30/20lbs)
10 Toes to Bar
Scaled to 15# slam ball and hanging knee raises. Finished in 16:27. First round in 4 min and then slowed a little bit.
Lagniappe
Glute Ham Raise - banded, reduced range of motion, 6-6-6-7 reps. Better than last week
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