Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x Push-ups (CFGS)
7 x Hollow Rocks
7 x Superman Rocks
III. Mobility
Impact/Focus: Black Lung II
Choose one of the three options
A. 3 Rounds of Row 1000m x 2:00 Rest
B. 5 Rounds of Row 500m x 1:00 Rest
C. 12 Rounds of :30 x Max Distance x :20 Rest
Post scores to comments.
“Desiccation”
Complete 4 rounds for time of
12 x Ring Push-ups
21 x GHD Sit-ups
50 x Double unders
Post times to comments.
“Black Lung II” – 4:10/4:18/4:13
“Desiccation” : 13:23 (SUs)
“Black Lung II” – 4:10/4:18/4:13
“Desiccation” : 13:23 (SUs)
Black Lung II Option A: 4:38/4:16/4:26 done post-workout.
Desiccation: 15:49 rx