Congrats to Christa and Burris for their successful completion of CF-L1!
Great job Coach Christa and Coach Burris!
General Warm-up:
Bike 3:00
10 Samsons
12 Hand-release push-ups
14 v-ups
14 Squats
12 Shoulder press w/T’s
10 Pull-ups
Row 2:00
10m Goblet lunges
10 Kettlebell swings
10m Goblet lunges
10 PVC passovers
10 PVC windmills
10 PVC overhead squats
Conditioning:
Complete as many rounds and reps as possible in 25-minutes of:
10 Overhead squats (95/63)
10 Toes-2-bar
400m Run
For score
Mobility:
Lower Body Foam Roll
Anterior Compartment Smash
Spine Smash
Post results and experiences to comments
6 full rounds
43#
Did 2 rnds T2B but then felt my back so went to
30sec hollow holds instead of T2B
1200m bike instead of run
Getting prolo on my back tomorrow. SO ready to heal!
Still a great workout tho!