Events for December 2022

CFDC Open Gym Programming, version 2.1
December 8, 2015
Base Camp, 12/11/2015
December 9, 2015

IMG_1014

Warm-Up
3 Rounds of
10 Spider Lunges
8 Supine Scorpion
6 Alt T Push-ups
4 Rolling Split Straddles
2 Plank to Squat

then,

2 minute Death Stretch/side (1 min low/1 min high)

Met-Con
5 Rounds for time of

5 DB Renegade Rows* (Push-up L, Row L, Push-up R, Row R = 1 rep)
10 DB Hang Power Cleans*
15 Push-ups
20 Box Jumps
25 Sit-Ups
Rest 2 minutes

*DBs: RX = 50% bw
– 35 Min cap

Cool Down
2 minute Death Stretch/side (1 min low/1 min high)
1 Min Standing Pec Stretch/ side
1 Min Standing Calf Stretch/ side

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