CFG - Greg
1200 - 7 of us
Warm Up
run
quad stretch + lunge
pvc pass through
single leg alt v-up
scap push-up + pike push-up
mountain climber stretch
pvc prone press
straight leg sit-ups
ankle drivers
pike push-ups
Metcon
Metcon (AMRAP - Reps)
Every 3 minutes, for 36 minutes (3 rounds of each), of:
Station 1 – 50/35 Calories of Rowing
Station 2 – 50 Double-Unders + 15 Strict Handstand Push-Ups
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)
Rowing - 2:15ish effort - 27 calories per round
DU / HSPU - Work on Double Unders 50/37/21 - Wall Walks - 3/3/2
Run - 400 meters - 2:10, 2:15, 2:13
T2B / Push Press - Scale to abmat sit-ups and 55# push press - around 2 minutes per round
Lagniappe
Work on banded Glute Ham Raise - 3x7 reps
Triceps finisher - 15# (8-6-2)
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