WARMUP
2 min Row into…
2 SETS
8 WB Thrusters w/ :01 Pause Overhead
8 WB Alt. Lunges (hold ball at chest height)
8 WB Ground to Overhead
8 Kip Swings*
30 sec Row between each set
*In the second set, perform Kipping Knee Raise
**Goal of this warm-up is full-body functional movement. In Set 1, move with intention and feel each position. In Set 1, move more fluidly but keep a high quality of movement.
WORKOUT
“TRIPLE THREAT”
3 SETS EACH FOR TIME
500/400m Row
20 Toes to Bar
30 KB Swings (53/35)
40 KB Goblet Alt. Lunges
50 Wall Balls (20/14)
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
*This is a Mash-Up of the Classic CF workouts Barbara, Helen, & Karen.
OPTIONAL COOL DOWN
2 SETS FOR QUALITY
5 Up Dog to Down Dog
:30/:30 Down Dog Hip Opener
5 Cat/Cows
:30/:30 Child’s Pose Side Stretch
-1:00 Slow Nasal Breathing b/t Sets-
(No Measure)