CFG - Greg
1530 - 9 of us
Warm-up
AMRAP x 6 MINUTES
100m Run
5 Kang Squats
10 Straight Leg Sit-Ups
10 Plank Push Ups
I managed two rounds
Metcon
3 ROUNDS FOR QUALITY
400m Run
Short Lap - Single Arm KB Suitcase Carry (R) (Athlete Choice, Moderate)
30 Alt. V-Ups
Short Lap - Single Arm KB Suitcase Carry (L)
20 Alt. KB Slides
(No Measure)
Round 1 8:24
Round 2 9:16 (17:42)
Round 3 9:34 (27:16)
Runs were slow at around 2:45
Suitcase Carry OK at 35#
Alt V-ups - scaled to alt tuck-ups (3-4 sets to get to 30)
Alt KB slides OK at 35# (2 sets of 10)
Post-Workout Strength
2 SETS
10/10 Single Leg KB RDL
20 Banded Pull Throughs
:20/:20 Single Leg Wall Sit
-Rest as Needed b/t Sets-
(No Measure)
I used a 25# KB for RDL leaning against a wall for balance.
Pull throughs were OK, but I felt it a little bit in my low back
Wall sit scaled to 40 second two leg wall sit
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