03112019

10
Mar

03112019

CFG Open Week 4, Day 1

Warm-up/Primer:
90 sec Frog Stretch
60 sec Couch Stretch (ea. side)
3x
3 Thrusters (135/95#) (Scaled: 95/65#)
6 Pull-ups
9 Cal AAB/Echo Bike / Row / Ski

Strength:
Power Clean
5 x 2 @ 85%+
Drop & Reset

Met-Con:
For Time:
9 Thrusters (95/65#)
1 Rope Climb
15 Thrusters (95/65#)
2 Rope Climbs
21 Thrusters (95/65#)
3 Rope Climbs
27 Thrusters (95/65#)
4 Rope Climbs
Scaled: Thrusters weight 65/45# & progression rope pulls