CFG - OPEN GYM
1030
Warm-up
2 ROUNDS
10 Good Mornings
20 Foot Planted Mountain Climbers
:10 Dead Hang + 10 Scap Pull-Ups
INTO…
2 ROUNDS
10 Barbell RDL's
5 Cat Cows
5 Up Downs
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 - 5 Deadlifts*
MIN 2 - :15 Active Hang + 3-5 Strict Pull-Ups
*Start Moderate and build up to slightly higher than workout weight.
Build from 185-205-225-225# (right knee felt a little wonky, put on sleeves)
Pull-ups were good and I got 3-3-3-2.5 pull-ups on the respective rounds
Metcon
5 ROUNDS FOR TIME
3 Deadlifts (275/185)
Short Lap KB Farmer Carry (35/26)
7 Pull-Ups
14 Alt. SA Russian KB Swings
Scaled to 225#; 26# KB, ring rows
Finished in 15:32
Finisher
2x8 Reverse Hyperextensions
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