Tuesday August 8, 2023

Warmup

2:00 bike/row

10 Cossack squats

10/side Russian KBs

5 Goblet squats

:20/side Bird dog hold

10/side Fire Hydrants

3/side Turkish get up

Mobility

10 Squat to stands

:20/side Samson stretch

:30 Downward dog

10 Shin switches

WOD/Skill Primer

:30 bike/row

5 front squats

:30 bike/row

5 front squats

Skill/Strength

2023 CF Games Event 5 (BHCF version)

30 cal row or bike

30 front squats

20 cals

20 front squats

F:  KB goblet squats

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 or more

WOD

2023 CF Games Event 1 (BHCF version)

AMRAP 10:

Bike Cals

Use a rower if all the bikes are taken.