CFG - Lucas
1200 - 15 of us
Warm-up
AMRAP x 3 MINUTES
9 Glute Bridges
6 Alternating Mtn Climbers
3 BW Kang Squats
Into…
AMRAP x 3 MINUTES
9 Russian KB Swings
6 KB Goblet Lunge-Lunge-Squats
3 Cat Cows
Into...
:60 Tricep stretch
:60 Wrist Stretch
:60 Barbell in Front Rack
Strength
Front Squat (3x2 @ 85-90%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 5 of 11
I used 155# (88% of 175# 2-Rep Heavy)
Metcon
5 SETS
AMRAP x 3 MINUTES*
13 Russian KB Swings (70/53)|(53/35)
26 Air Squats
-Rest 1:00 b/t Sets-
*Pick up where you left off.
I scaled to a 44# KB and managed 8 Rounds + 27 Reps. I was pacing pretty evenly.
Finished with 2 sets of Reverse Hyper at 100# to loosen up the low back.
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