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1) STRENGTH & SKILL (20-25 min)
Back Squat
12-10-8-6

*Start at ~50-55% of your 1 RM and build as each set decreases in reps. Your set of 6 should be heavier than your set of 8.

2) WOD (15 min)
4 Rounds
90 sec of ME Alt. Pistols
90 sec to Run 4 laps (800ft)
60 sec rest

Note: Sub the pistols with any progression whether it be off of a box or band. If your working on strengthening your leg strength/stability sub the pistols for weighted reverse lunges with a dumbbell/kb.

3) AP
10 min of Ring Muscle-up Practice

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