Tue 14/7

Posted: July 14, 2015 by deano44 in Uncategorized

1200 @ the BOX
I will be running foundation today parallel to the usual class, but this will be no problem with 2 coaches

WARM UP – CFK W/U + 5 X Strict pull up/ dips (body weight essentials)

SKILLS – Foundation – Air Squats, Wall balls, KB Swings, Sit ups, singles/double unders

CFK Regulars – 5 3 3 3 2 2 1 – Lifting complex Dead Lift to Hang Clean to push press to back squat to push press to ground – ascending weight as required

(technique before weight)

WOD – 15 MIN AMRAP

10 W/B SHOTS

15 SIT UPS

20 KB SWINGS

30 DOUBLE UNDERS/SINGLES

 See you there dont be late, everyone hates BURPEES 🙂

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