CF Pre-Game

400m Run
Then...
-20 Banded Steps in each direction
-10 Good Mornings
-10 Back Squats
-10 BTN Push Press
-10 Romanian Deadlift
-10 Front Squat

Strength - Bulgarian Split Squat

With a Dumbbell or Kettlebell in each hand.
4 Sets of 6 Reps each leg

CF MetCon - 10/20/2017 - CF MetCon

15:00 AMRAP:
7 Push Press 135/95#
10 Front Squats 135/95#
15 GHD Sit-ups
L3: (115/75#)
L2: (95/65#) (wtd med-ball sit-ups)
L1: (95/65#) (Reg Sit-ups)

Unloaded Warm Up

Tabata Planks
~*~*~*~*~*~*~
Bunny Hop
Inch worm
Russian March
Bunny Hop
*10 Supermans between each movement

Unloaded - 10/20/2017 - Unloaded

Metcon (Time)
50-40-30-20-10
KB dead lift 55#
Jump rope