cfl website pics-23

Warm Up (as a class)

  • Lax Ball Shoulder Roll Out (2 min each side)
  • Quad Smash with Barbell (2 min each side)
  • 10 Around the Worlds
  • 10 Inchworm Scorpion Kicks
  • 1-20 Second Handstand Hold
  • 3 Wall Walks
  • 10 Sit Ups
  • 3x- 5 Pull-ups, 10 Push-ups, 15 Air Squats

Metcon: Chipper (30 minute time cap)

  • 1000m Row
  • 10 Burpees
  • 50 Wall Balls (20/14)
  • 10 Burpees
  • 40 Front Squats (95/65)
  • 10 Burpees
  • 30 Thrusters (95/65)
  • 10 Burpees
  • 20 KB Swings (24/16)
  • 10 Burpees
  • 10 Handstand Push-ups
  • 10 Burpees
  • 1000m Row