Warm-up
Couch Stretch, 4min./side
-then-
3 Rounds:
10 Inchworms w/ Push-up
10 Jumping Squats
10 Single Arm DB Push Press (5 per side)
Strength
Back Squats 4×8 @60%
MetCon
3 Rounds For Time:
75 Double-unders
25 Air Squats
10 Shoulder to Overhead, 165/115lbs
SCALING
-sub x2 single-unders for DU's
-less weight on barbell
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 5 Rounds:
6 Burpee Bar Muscle-ups
(rest as needed between sets)
B. 6 Rounds:
1min. Max DB Overhead Squats, 70/50lbs
1min. Rest
(alternate sides each round)
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
6-8 DB Push Press
10 DB Alt. Reverse Lunges (each leg)
30-45sec. Side Planks (each side)
MetCon
Advanced
3 Rounds For Time:
75 Mountain Climbers
25 Air Squats
10 DB Push Press
Intermediate
5 Rounds For Time:
35 Mountain Climbers
15 Air Squats
5 DB Push Press
