CFG - Lucas
1200 - 13 of us
Warm Up
rope skip
boot strappers
squat hold
lunge matrix
glute bridges
90/90 sit through
wall sit
barbell warm up
Weightlifting
Four sets of:
Back Squat (8 reps @ 30X1)
(if you achieve 8 reps, you must increase the weight)
Rest 2 minutes
I did sets at 95-115-135-145-155. I kept good tempo on the descent, but took longer than a 1 count pause at the top. This was tough.
Metcon
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with DBs (50/35 lbs)
30 Double-Unders
I scaled to unweighted alt rev lunges and did 60 single unders each round. In 12 minutes, I finished 3 rounds + 27 reps. I finished the lunges after time was called.
No comments:
Post a Comment