CFG - Janet
1200 - 8 of us
Warm Up
row
hamstring sweep
quad stretch + lunge
cat / cow
hamstring glute march
single leg glute bridge
Weightlifting
Every 2 minutes, for 16 minutes (8 sets):
Deadlift (2 Reps @21X1)
(Build over the 8 sets)
I built up from 225-240-255-270-285-285-285-285# with good tempo
Metcon
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes
Round 1 - 0-2:48 (2:48)
Round 2 - 5:48-8:38 (2:50)
Round 3 - 11:38-14:30 (2:52)
I scaled to 14# wall ball and went unbroken. I scaled to 20kg KB and did Russian KBS in 2 sets of 10/10.
Lagniappe
2x8x90# Reverse Hyperextensions
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