Warm Up
3 Rounds
12 Band Good Mornings
6 Spider Lunge w/ reach up
12 Pause Squats
3 Rolling Split Straddles
1 Min Single Leg Flexion/side
1 Min Squat Hold
Strength
Back Squat (35 Min)
Prep:1×10 w/bar, 3×5 working up
Work: 3×10 (65-70%)
Team Met Con
AMRAP 20 Min*
10 Front Squats (M:165/135/95/75 W:113/93/63/53)
20 Wall Ball
30 Cal Row
*Teams follow the leader with one person beginning on the barbell and others resting. As soon as they move to Wallball, second person begins Front Squats.
Reminder:
– Mark your calendars! CFDC Smackdown is coming!!
Saturday, October 13th @ H Street location
