19-11-2024
CF FITNESS
Strength:
3 sets of
1. 6-8 strict pull ups weighted if possible
2. 12 seated strict press
3. 10 ring rows wide grip
4. 3 wall walk
skill: hspu/kipping
For time:
2 rounds of:
30 wallballs
10 hspu
30 KB swings
10 hspu
ULTIMATE BURNOUT
every 5 for 30
1)1000/800m ski
2) 12-10-8-6
1 arm devil press
24-20-16-12
oh lunges
3) 1000/800m row
4) 24-20-16-12
wallballs
medball situps
5) 2000/1600m bike
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