CFG - Janet
1200 - 10 of us
Warm Up
up dog to down dog
rev lunge - rev lunge - squat
alt box step over
single leg glute bridge
row
jump squat
90/90 sit through
Strength
3 sets
Box Squat (10 Reps)
-Rest 1:00-
*Back Squat to Box sitting to parallel or slightly above. Start Light and build to Moderate
Bodyweight Split Squats (8 Ea. Leg @2121)
-Rest 1:30 b/t Sets-
Week 2 of 9
I used 135# and a 12" box + two 10# plates for box squats. I was able to maintain good tempo on split squats.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 16 MINUTES*
20/15 Cal Row
15 Unbroken Wall Balls (20/14)
10 Box Step-Overs (20)
5 Back Rack Lunge-Lunge-Squat (95/65)
*After Every Full Round, Rest :30.
I scaled to 15 cal row; 12# wall ball; and 45# barbell. I finished 3 rounds + 35 reps.
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