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FRIDAY 191011

Warm-up:

Individual…

Bike 3 Minutes
Crossover Symmetry

Group….

1 minute on the Bike (Jogging pace)

5 burpees
15 Waiter Bows

45 Sec on the Bike (Runing Pace)

10 KettleBell Swings
5 Burpees

30 Sec Bike (Fast Run pace)

10 Empty Barbell Hang Clean and Press
5 Burpees

15 Sec Bike Sprint

Review the workout….partner up to count for each other

 

Fitness:

10 Rounds for Time:

8 Ground to Overhead with Dumbbells
10 Burpees

Performance (CF Open 20.1):

10 Rounds for Time:

8 Ground to Overhead (95/65#)
10 Bar Facing Burpees

15 minute time cap

***See official Open Score sheets for standards and varying division weights.

 

Mobility:

Roll posterior
Mash Quads
LAX to Feet

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