CFCCT 3 Warm-up

10 Squats
10 Press
10 Deadlift
30 Jump Rope
10 Front Squat
10 Push Press
10 SDLHP
30 Jump Rope
10 Overhead Squat
10 Push Jerk
10 Med Ball Cleans
30 Jump Rope

CFCCT 2 Warm-up

3 Rounds of:

5 – 10 Push-ups
10 Shoulder Triplet
10 Russian Lunges
5 -10 Knees to Elbows
20 Jumping Jacks

CFCCT 1 Warm-up

1 Time:
Row 500 m
Dynamic

3 Rounds 5 Reps of:
Mountain Climbers
Slamball
Shoulder Triplet
Squat Jump

1. Interlace your fingers and raise them over your head with your palms are facing the ceiling, using “active shoulders”.
2. Step into a lunge position with your rear knee touching the ground.
3. Stretch your hands up, and stretch/sink into the lunge.
4. Hold and maintain balance for 20-30 seconds.
5. Repeat putting opposite leg forward in the lunge position.

Thanks Heidi for this beautiful artwork!

Dynamic Warm-up

What is the Dynamic Warm up?  Take a look at the pictures of Joan & Duffy demonstrating below: