CFG - Lacy
1200 - 12 of us
Warm Up
inch worm + left right scorpion
slow Kang squat + bottom pause
left right center toe touches
pvc pass throughs
prone raise
prone press
foam roll spine
burpee broad jump
banded squat + thoracic spine rotation
banded glute bridge
banded squat at tempo
banded shoulder flexion***
scap pull-up
foam roll glutes
barbell strict press
barbell push press
Weightlifting
Four sets of:
Back Squat ( 5 reps @ 30X1)
Rest 60 seconds
Strict Supinated Grip Pull-Up (@ 21X0 x Max Reps)
Rest 60 seconds
Kept good tempo on Back Squat and went 105-115-125-135#
Kept good tempo on Pull-ups (pronated) and went 5-5-5-4+1
Metcon
Five rounds for time of:
12 Push Press (95/65 lbs)
12 Kettlebell Swings (32/24 kg)
Scaled to 65# and 20kg Russian KBS and finished in 6:23. Unbroken first 3 rounds, paused on push press going 8/4 on the last two rounds.
Lagniappe
3x8x90# Reverse Hyper
3x6 Banded 30ish degree Glute Ham Raise
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