Warm-up Drills
I. Speed Rope 3:00
II. 5:00 AMRAP of
2 x Turkish Get-ups
8 x Hollow Rocks
10 x Push-ups (CFGS)
III. Mobility
Impact/Focus: Push/Split Jerk 2-2-2-2-2RM
Warm up as necessary before working through the following, increase weight each set attempting to establish a 2RM.
Push/Split Jerk 2-2-2-2-2RM
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“CFNH MetCon”
Complete as many rounds/reps in 20:00 of
50 x Double-unders
40 x Burpees
30 x Toes-2-Bar/K2E
20 x Thrusters (95/65lbs)
10 x Handstand Push-ups
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Split Jerk 115 x 2
CFNH Metcon 1+57