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RETEST WEEK!

 

CF

Warm-up
3 Steady Rounds:
Row 300m or Run 200m
10 Front Rack Lunges With Dumbbells

Strength
Find “1RM” Box Squat
(Use spotters when it gets heavier)

Metcon:
For Time:
30-20-10
Shoulder to Overhead 135/95lbs
Toes to Bar
Row for Calories

CF LITE

Warm-up:
Same as class. 

Strength
Find “1RM” Box Squat or Build to a heavy one. 
(Use spotters when it gets heavier)

Metcon:
For Time:
30-20-10
DB Push Press
Hanging Knee Raises
Calorie Bike

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