CFG - Janet
1200 - 6 of us
Warm-up
2 ROUNDS
100m Run
20 Mountain Climbers
5 Lunge-Lunge-Squat
10 Up-Downs
INTO …
2 ROUNDS
10 Alt. Cossack Squats
5 Scap Push-Ups
5/5 Single Arm DB Floor Press
Strength
Metcon (Weight)
3 SETS
20 Alt. DBL DB Floor Press
-Rest :30-
5/5 DB Goblet Curtsey Lunges
-Rest 1:30 b/t Sets-
(Score is weight of Floor Press)
I used 25-35-35# DB for the floor press and 10-25-25# DB for the curtsey lunges.
Workout
Metcon (5 Rounds for time)
5 SETS
ON A 4:00 RUNNING CLOCK...
200m Run
15 Up-Downs to Target*
20 KB Goblet Squats (53/35)
-Rest the Remainder of the Set-
*6 Inches Above Standing Reach.
The run was short and I scaled to 10 up-downs to target and 15 body weight squat per round finishing in:
2:18
2:25
2:29
2:37
2:41
I slowed down across the movements but most so during the up-downs.
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