CFG - Lucas
1200 - 10 of us
Warm Up
trunk twist
pass through
around the world
front rack stretch
wrist stretch
cat cow
behind the neck press
pause push press
lat stretch
barbell warm up
Weightlifting
Every 3 minutes, for 15 minutes (5 sets):
Push Press (Goal is to establish today’s 5-RM.)
Felt a little beat up today. I started 75-85-95-95-95# (well under previous 1x5 best of 115#)
Metcon
Every minute, on the minute, for 16 minutes (8 sets):
Station 1 – 10 Burpees
Station 2 – 10 Box Jump Overs (24/20")
Round 1 - 10/10
Round 2-5 - 8/8
Round 6-8 - 7/7
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126 total reps
I finished the first round right at a minute and then went 8 reps to give myself 10 seconds rest between rounds. The BJO were slightly faster, but not enough to add a rep every round. Felt good to work on a 24" box.
Lagniappe
400m walk
3 sets of 5-5-4 banded glute ham raise
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