CFRA 2–1.4
Published in
1 min readMay 24, 2017
Your coaches won’t underestimate you. They will continue to challenge you in fun, new ways.
Pre Warmup
Deep Glute Stretch
https://www.youtube.com/watch?v=2zMMjowsfB0
Warm-up
3 Rounds
4 Burpees
7 Toes to Bar
10 Empty Bar Front Squats
Warm-up
3 Steady Rounds
15 Empty Bar Thrusters
15 Calorie Row/Bike
Weightlifting
Front Squat (3x5)
75% of 1RM
Metcon
3 Rounds
20m Back Rack Walking Lunges (135/95)
15 Cal Row
10 Power Cleans
30 Double Unders after each round
