Warm-up
3 Rounds:
10 OH Walking Lunges w/ plate
200m Run
10 Ring Rows
Strength
Back Squat 3×3 @75%
MetCon
4 Rounds For Time:
25/18 Calorie Bike
25 KB Swings, 53/35lbs
3min. Rest
(RX+ 70/53lb KB)
Scaling
-less weight on KB swings
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 2 Rounds - Climb the ladder:
1 Strict Pull-up
1 CTB Pull-up
2 Strict Pull-ups
2 CTB Pull-ups
3,3, 4,4 etc.
(rest as needed btw. rounds)
B. DB Bench 4x8 - AHAP
CF LITE
Warm-up
Same as class
Strength
3 Rounbds:
8-10 Goblet Squats
8-10 Ring Rows
45-60sec. Jump Rope Practice
45sec. Push-up Hold
MetCon
Advanced
4 Rounds For Time:
25/18 Calorie Row
25 KB Swings
3min. Rest
Intermediate
6 Rounds For Time:
12/9 Calorie Row
12 KB Swings
90sec. Rest
