ROOKIE
A.
15 Rounds for time:
400m Row
10 Burpees over the erg
*Teams of 3, partners alternate whole rounds to complete 5 rounds each
INTERMEDIATE
A.
15 Rounds for time:
500m Row
20 Burpees over the erg
*Teams of 3, partners alternate whole rounds to complete 5 rounds each
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
Take it easy today, you need to be fresh for Friday, when you will be doing CFGO16.4
Today should be all about tidying up technique and getting a good sweat.
A.
Back Squat
3-2-1-3-2-1
Rest 3 min
B.
Banded Back Squat
2-2-2-2-2-2-2-2-2-2
Rest 30s
C.
Handstand Walk 25m
D.
4 Rounds for time:
5 Strict Pull Ups
5 Kipping Pull Ups
5 Butterfly Pull Ups
5 Strict Dips
5 Strict Handstand Push Ups
5 Handstand Push Ups