Friday, November 29

Thanks to everyone who joined us for our annual Thanksgiving Workout yesterday. Following the theme of the last two years, nearly 40 CFDCers earned their T-Giving feasts to suffer through a “Hero & a Girl” combo workout. Be sure to check out yesterday’s blog post for an update of what the workout entailed.

Now then, to task at hand.

Warm-Up
2 Rounds of
5 hanging scap retractions
10 spider lunges
10 supine scorpion
10 arm circles each direction
20 band good mornings

then,

1 minute single leg flexion w external rotation each side
1 minute Lat/ tri stretch w band each side

Met-Con
3 Rounds each, Begin a round every 3 minutes:

A) Row 500 M
B) 20 Ball Slams
C) 50 Ab Mat Sit-Ups (un-anchored)
D) 20 burpees