CONDITIONING

In teams of 3:
Buy-in: 2 Mile Run (weather permitting)
Then,
3 Rounds of:
150 Double Unders
90 Wall balls (20, 14)
30 Squat Cleans (135, 95)
*One person works. Split as needed.

Rx+:(Done in teams of 2) (30, 20) (20 Minutes of Zone 1 Recovery work post Metcon – i.e. row, run, bike at a conversatinal pace)

30:00 Time Cap

Recovery:

– Global Foam Roll Quads x 60s each
– Half-Kneeling Biphasic Hip Flexor Stretch x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

 

DON’T FORGET…..SATURDAY 12:00 PM WEIGH IN FOR THE CFR WEIGHTLIFTING COMPETITION!!!!