"Blue & Yellow"

2016 CF Missy: Karen Rower.JPG

Daily Programming

Warm Up (6 Min AMRAP):

  • 200m Row/Run
  • 50 Jump Rope
  • 10 Push Ups

Performance

Strength (10,000lbs/5,000lbs):

  • Bench Press
    * 135lbs x 75 reps *
    * 75lbs x 68 reps *
    * Men do 10k, Women do 5k *

Met-Con (Every 5 Min For 20 Min):

  • 400m Run/1 Mile Bike
  • 30 American KB Swings (53/35)

Fitness

Strength (4 x 10):

  • Feet Elevated Floor Press
  • V-Ups w/ Exercise Ball

Met-Con (Every 5 Min For 20 Min):

  • 400m Run/1 Mile Bike
  • 30 Russian KB Swings (53/35)

Mobility (NFT):

  • Ankles/Calves/Shins
  • Front Fold
  • Triangle
  • Downward Dog
  • Childs Pose
  • Cobra
  • Frog Pose
  • Butterfly
  • Fragon
  • Foam Roll

Express

Warm Up (6 Min AMRAP):

  • 200m Row/Run
  • 50 Jump Rope
  • 10 Push Ups

Met-Con (Every 5 Min For 20 Min):

  • 400m Run/1 Mile Bike
  • 30 Russian KB Swings (53/35)

Mobility (NFT):

  • Ankles/Calves/Shins
  • Front Fold
  • Triangle
  • Downward Dog
  • Childs Pose
  • Cobra
  • Frog Pose
  • Butterfly
  • Fragon
  • Foam Roll