CF
Mobility:
2 min pigeon/each side
Warm-up:
4 Steady Rounds
12 Goblet Squats
12 Push-ups
12 Calories on Bike
Strength:
4×4 Back Squat (Start around 80%)
Metcon:
For Time:
21-15-9
Dumbbell Squat Cleans 55/35lbs
Handstand Push- Ups
Side Work (optional):
AMRAP 12 Minutes
12/8 Calories on Bike
9 Toes to Bar
Rest :30
CF Lite
Warm-up:
Same as class.
Strength:
3 Rounds:
20 Weighted Lunges (10 each leg)
20 Medicine Ball Sit-ups
20 Ring Rows
Metcon:
For time:
40 Wall Ball
20 Box Jump-Ups
30 Wall Ball
15 Box Jump-Ups
20 Wall Ball
10 Box Jump-Ups
