CF Pre-Game

400m
20 Partner Chest passes
20 Partner Wallballs
Then...
5 Shoulder Press
5 Bent-over Barbell Rows
10 Wallballs
25 Banded Pushdowns
*Add weight + Repeat
Then...
Lax Ball x 30s each:
– Pecs
– Scapular
– Tricep

Strength - Shoulder Press

CF MetCon - Lungs

“Lungs”
For time:
400m Run
21 Wallballs 20/14#
21 Burpees
400m Run
15 Wallballs
15 Burpees
400m Run
9 Wallballs
9 Burpees
20:00 Cap
L2: (14/10#) L1: (10#) (Reps of 15-12-9)

Alternative: – Running: Sub 500 Meter Row per set

Unloaded Warm Up

Coach led dynamic warm up!!

Unloaded - 6-28-2017 Unloaded

20 min AMRAP:
1 Lap
10 Barbell curls 35#
20 Air squats
30 Sit ups

Unloaded Progressions - PU1 D2 - Unloaded Progressions

A) 5×5 Self-assisted pull-ups
B) 3×8-12 curls with barbell