Super proud of these guys! Another first Competition for all except Stephanie !
Wish I was there to see it and thanks for representing CFSS.
Warm up
- 5 cat cows leaning back
- 10 plank elbow openers
- 10 banded pull aparts
- 10 wall angles
- 10 lat pulls on rig 2/0/2 tempo
- 10 goblet lunges side to side
review snatch balance
Strength
5×5 snatch balance @60%+ of 1RM snatch
Superset with 10 ps cross body Kettlebell core rotation right and left side
MetCon
Run, 800 m
— then —
3 rounds of:
21 Kettlebell Swings 53/35
12 Pull-ups
— then —
Run, 800 m
— then —
3 rounds of:
12 Push ups / weighted
21 goblet step over , 53/35
— then —
Run, 800 m