Events for December 2022

Monday, 10/31
October 30, 2016
CFDC Athlete Spotlight: Reggie W.
November 1, 2016

Warm-Up
3 Rounds of
5 PVC Dislocates
10 PVC OHS
5 PVC Sotts Press
10 OH Band Pull aparts

Strength – Overhead Squat (30 min)
Prep:
1 x 5 w/ bar;
2-3 x 5 working up in weight

Work:
5-5-5-5-5
(last 3 x 5 at same weight)

Met-Con
Once through for time:
50 KB Goblet Squats (1/3 bw)
50 KB Russian Twists (25/side)
50 KB Goblet Squats
– 10 min cap

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