Tuesday, 5/3
CFDC U Street Member Spotlight May 2022: Han Cronig
May 2, 2022
Wednesday, 5/4
May 3, 2022
Warm Up
3 Rounds
5 Squat to Bootstrappers
10 Pause Squats
5 Rolling Split straddles
10 Spider Lunge w/ reach up
Strength
Back Squat (25 min)
Prep: 1×10, 4×5 working up
Work: 4×6 @80-85%/ RPE 8 *compare to 4/11
Met Con
Prep (3 Minutes)
2×6 Alt Front Rack Lunges+4 DB Hang Squat Cleans+:30 Row
Work
AMRAP 12 Minutes
30 DB Alt Front Rack Lunges (50/35s)
20 Ab Mat Sit Ups
10 DB Hang Squat Cleans
*Starting with, and Every 2 minutes Row 10/8 Cals
Score by total reps of 30/20/10 (not including cals)
