Monday April 1, 2019

CFimage2016

Warm Up: 
8min Rotating thru, 20sec Ring Hold’s, 5 Empty Bar Power Clean, 5 Bar Facing Burpee

5 Ring Rows

Mobility:
Peck Smash, 20 sec each side with lacrosse ball

SWOD: 
Bench 3 rep Max

MetCon Prep: 
1 Round
5 Power Clean -warm up weight
5 Low Ring Turn Overs
1 Round
3 Power Cleans -wod weight
3 Muscle Ups

WOD: 
21-15-9
Power Cleans (115/75)
7-5-3
Ring MU

 

Mindset: 
“Every flower blooms at a different pace.”