CFG - Janet
1200 - 7 of us
Warm Up
couch stretch
mtn climber stretch
jumping jacks
air squat
lateral lunge
inch worm push up
over and under the fence
single leg glute bridge
Weightlifting
Three sets of:
Bulgarian Split Squat (10 reps each @ 30X0)
Rest 30 seconds
Banded Face Pulls (10 reps @ 2111)
Rest 30 seconds
I used a 15# training bar and kept OK tempo. I used a red band and kept good tempo.
Metcon
Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees over Barbell
(recommended weights 135/95 lbs)
I scaled to 65# thrusters and did step over the bar burpees and finished in 8:49. The 65# was a challenging load and I went 9/6, 7/5 and 6/3. I finally felt like I had good form with a quick pop up, pause for breath at top and slow lower without lowering ahead of the barbell.
Lagniappe
2x9x90# reverse hyperextension
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