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

 

 

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