CF
Warm-up:
800m Run Moderate pace
90 Second Pigeon Each Side
400m Sprint (80-90% effort)
Strength:
Back Squat
5×2 @90%+
Limit your rest between sets, and warm up really well before attempting your first set at 90%
Metcon:
2 Rounds For Time:
100 Squats
3 Rope Climbs
50 Box Jump Overs 24/20″
3 Rope Climbs
RX+ = use a weight vest
Scaled: sub rope climbs with 15 CTB pull-ups or pull-ups or Ring Rows.
Sidework (optional):
Sandbag/D-Ball
“Grace”
30 Clean and Jerks
Practice getting the Sandbag overhead before attempting the workout. You may find that this is more challenging than you think. Scale as needed.
CF LITE
Warm-up:
800m Run Moderate pace
90 Second Pigeon Each Side
400m Sprint (80-90% effort)
Strength:
Goblet Squats
3x25
*Unbroken sets - choose a weight thats challenging to get to 25 reps.
Rest as needed btw sets.
Metcon:
2 Rounds For Time:
70 Air Squats
15 Ring Rows
35 Box Jump Overs
15 Ring Rows
