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Warm-up

CFCCT 1

WOD

Michael
3 Rounds of:
Run 800 m
50 Supermans
50 Sit-ups

Cool Down

Cobra
Child’s Pose
Samson Stretch

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Warm-up

CFCCT 3

WOD

Annie
50 – 40 – 30 – 20 – 10
Double Unders
Situps

Cool Down

Cobra
Shoulder Stretches

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Warm-up

CFCCT 3

WOD

Skill:
3 rounds max effort Dead Hang Pull-Ups

Metcon:
21 – 18 – 15 – 12 – 9 – 6 – 3
KBS
Box Jumps
Supermans
Weighted OH walking lunges (45/25)

Cool Down

Cobra
Hamstring Stretches
Samson Stretch
Foam Roller

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Warm-up

Burgener

CFCCT 1

WOD

Skill:
Split Jerk 3×3

Metcon:
5 Rounds of:
400m Run (sub 50 DU’s or 400m Row if rain)
10 Power Cleans (135/95)
20 Wall Ball

Cool Down

Rope Hammy Stretch
Childs Pose
Cobra

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Warm-up

10 Shoulder triplet
10 walk out pushups (like inchworms, but stationary and you do a pushup, keep legs straight!)
THEN:
2 minutes tabata squats (4 rds)
2 minutes tabata jumping jacks (4 rds)

WOD

Skill:
Turkish Get-Ups

Metcon:
21 – 15 – 9
KTE’s
Dips
Jumping Lunges

Cool Down

Samson Stretch
Shoulder Stretches
“Butt out” Hamstring Stretch