29-11-2024
CF FITNESS
Strength:
3 sets of:
1. 8-10 seated presses with 3 sec slow eccentric
2. 12-15 reverse flys
3. 5 strict chin ups
Skill: bar mu
For time
2 rounds of of:
500 m run
50 wallballs
30 box jumps
20 hand release push ups
10 bar muscle up/10 pull ups + 10 dips
ULTIMATE BURNOUT
AMRAP 4
10 2 db thrusters
10 burpees
Rest 2
Emom 4
12/10 cal ski
AMRAP 4
10 hand release pushups
10 jump lunges
Rest 2
Emom 4
12/10 cal row
Rest 2
AMRAP 4
10 kb swings
10 trx rows
Rest 2
Emom 4
12/10 cal bike (damper 10)
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