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at CFN looks like...

Warm Up
5 minutes - row/bike/run

2 rounds of:
10 m banded monster walks
10 banded squats
:20 pigeon/side
10 scorpions
10 divebombers


Couch Stretch

Strength/Skill
Back Squats

75% x 5 x 4 sets, rest 2-3 minutes between sets
-Take 3-4 sets to warm up to 75%

WOD
FITNESS
3 rounds
3 man makers
8 step down box jumps (20"/16")
16 KBS (16/12 kg)
16 cal row

REST :90 between rounds

PERFORMANCE
3 rounds
2 wall walks
8 step down box jumps (24"/20")
16 KBS (24/16 kg)
16 cal row

REST :90 between rounds

COMPETITION
3 rounds
3 ring muscle ups
8 step down box jumps (24"/20")
16 KBS (28/20 kg)
16 cal row

REST :90 between rounds

 



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