CF Warm up 1

Tabata - Assault Bike - Partner (4 Rounds each)

THEN

2 Rounds:

20 JJ => 10 Air Squats => 30 Sec Bottom of Squat

10 Good Morning w/ PVC => 10 SLRD (no weight, 5 each leg)


CF Skill

POP- Deadlift

CF WOD 1: - 05/26/2018 - Saturday

Partner AMRAP 14 (Ascending Ladder) Score is Total Reps
STANDARDS
Rx 185/135 Rx+ 225/155
Every 2 Minutes 6 Synchro Burpees
Must Split Reps evenly between partners. Break up however you want.

10/8 Assault Bike
4 Deadlift
15/12 Assault Bike
8 Deadlift
20/16 Assault Bike
12 Deadlift
25/20 Assault Bike
16 Deadlift
30/24 Assault Bike
20 Deadlift
35/28 Assault Bike
24 Deadlift
40/32 Assault Bike
28 Deadlift
45/36 Assault Bike
32 Deadlift
And So On.......

Scales:
Deadlift: weight, KB Deadlift
Assault Bike: Calories

CF Coaches Notes

WOD: Timer Set up - (7 - 2 Minute Intervals)

  • This is for Burpee Penalty