CFG - Lucas
1200 - 10 of us
Warm-up
EMOM x 6 MINUTES (:40 ON/ :20 OFF)
MIN 1 - 100M Run
MIN 2 - Standing Hamstring Kicks
MIN 3 - Inchworm Push-Ups
MIN 4 - 100m Run
MIN 5 - Lunge + Lunge + Air Squat
MIN 6 - Scap Pull-Ups
Strength
Metcon (No Measure)
3 SETS
8-12 Banded Strict Pull-Ups
10-15 Banded Good Mornings @ 30X1
-Rest 1:30 b/t Sets-
Pull ups with Green band across 6 foot span (8-9-9 reps); Good Mornings (12-15-15 reps)
Workout
Metcon (4 Rounds for time)
4 SETS
ON A 3:30 RUNNING CLOCK ...
200m Run
10 Hex Bar Deadlifts (225/155)
15 Pull-Ups
-Rest Remainder of Time-
Scaled to 145# deadlift and ring rows. Finished in 2:15 +/- each round
Finished with 3 x 6 banded glute ham raise
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