CFG - Lacey
0930 - 4 of us
Warm Up
hip hammy flow
squat thoracic rotations
glute bridges
wall sit
arm circles, seal swings, etc
dead bugs
"Bring Sally Up" with barbell
Weightlifting
Take 10 minutes to build to 85% of your 1-RM Back Squat
Back Squat
45-95-135-165-185# (79%)
Weightlifting
Then 10 Minutes - Three sets of:
Back Squat ( 3 reps @ 85% of your 1-RM)
Rest 30 seconds
Dumbbell Death March (10 Reps @20X1)
Rest 30 seconds
Used 185# and 20# dumbbells. Good hamstring exercise.
Metcon
For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups
Time cap = 15 minutes
I worked on double unders for 30 seconds each round - 21-24-14
I used a 20kg KB for RKBS - 12/8-10/6/4-10/6-4
I did knees on 20" box HSPU - 6/4
I finished in 12:16 and felt like I scaled it appropriately.
Lagniappe
EMOM
4 sets of 5 RKBS with 72# KB (2 POOD)
2 sets of 1 HSPU to 2 abmats
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