6/16/17

That time when CFDNR took over Water World!

Warm Up: 10 mins
250 Row
25 M High Low Walks
10 T-2-B
15 Hollow Rocks
20 Superman

Mobility: 8 min
Lax Ball TFL and Hip Flexors

Strength: 8 Min
½ Tabata 20/10 (this will be 8 mins long)
Forearm Plank Hops
Forearm Plank Runners
Frog Kicks
Row For Cals

Metcon: 20 Mins
10 Overhead Squats 95/65
15 Floor Press 95/65
20 Sit Ups
50 M shuttle Sprint (25down25back)
15 Overhead Squats 95/65
20 Floor Press 95/65
25 Sit Ups
50 M Shuttle Sprint
20 Overhead Squats
25 Floor Press 95/65
30 Sit Ups
50 M Shuttle Sprint

Elite Comp Class:
1) Back Squat 20 mins
6×6 Across

2) Strict Press 15 mins
8 Rep Max
8 Reps @ 80% 10RM
8 Reps @ 75% 10RM

3) Conditioning
12 Min AMRAP Ladder
20 Unbroken Double Unders
3 Clean and Jerks (not unbroken)
*Increase Weight After Each Round of 3 C&J. You Pick the starting weight but increase by 10# / round*