Monday October 20, 2014

04
Dec
Written by admin

CFT Standard Warm-up & Mobility

 Strength: Part I~ Back Squat -Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps) -Rest exactly 2 minutes then -Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps) Part II~ Front Squats 5 x 3 (3 count pause on 1st rep) – heaviest possible Rest 60-90 seconds between sets

WOD: 2 min ME Row for Calories Rest 1 minute 4 min AMRAP~ 15 Pushups (hand release) 10 T2B Rest 1 minute 4 min AMRAP~ 15 Jumping Squats w/ 45# BB 10 Pullups Rest 1 minute 2 min ME Row for Calories

 
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