26 June 2013

Thursday & Friday, 27 & 28 June 2013

***Remember, t-shirt orders are due by Sunday, scroll down to find a copy of the order form or just bring money to your next CF class and give it to your coach with a note including size and color.***

A Group
Warmup:
3 Rounds of:
- Run 200m
- 6 KB Swings
- 10 Squats

Skill:
KB Clean and Press

WOD:
4 Rounds for Time of:
- 50 Sledge Hammers Left Arm
- 50 Sledge Hammers Right Arm
- 50 yard Farmers Walk Left Arm
- 50 yard Farmers Walk Right Arm

B Group:
Warmup:
3 Rounds of:
- 50 jump ropes
- 10 Pushups
- 25 Squats

WOD:
For Time -
- 100 4-count Flutter Kicks
- 100 4-count Mountain Climbers
- 100 Leg Raises
- 75 4-count Flutter Kicks
- 75 4-count Mountain Climbers
- 75 Leg Raises
- 50 4-count Flutter Kicks
- 50 4-count Mountain Climbers
- 50 Leg Raises


No comments:

Post a Comment