Jan 10, 2022 (CF Inspired)

  • “General W/U”
    200m Run (or) 250m Row
    10 ea = Abs of choice, B&R of choice, Push of choice, Pull of choice, Squat, C/P
    Abs? crunch, sit up, leg lift, V Up, etc…
    B&R? Superman, opposite arm/leg Superman, Cat/Cow, Cobra/Downward Dog, etc…
    Push? Push Up (various), Floor Press, Band Press (Seated? Standing?) etc…
    Pull? Pull Up (various), BOR (BB, DB, KB), Band Pull (Seated? Standing) etc…
    Squat & Cherry Picker - just grease the wheels so to speak, controlled & performed full ROM
    200m Run (or) 250m Row

  • “Specific W/U” perform 3-5 reps each move from w/o 1 & w/o 2 controlled & performed well

  • W/O 1
    min 1 4 7 10 = 7 HPC
    min 2 5 8 11 = 14 AKBS
    min 3 6 9 12 = 21 MBS

  • Recover 3:00-5:00 between W/O 1 & W/O 2

  • W/O 2
    min 1 4 7 10 = 7 cal C2
    min 2 5 8 11 = 14 Thrusters
    min 3 6 9 12 = 21 + Hair

Courtney Maxwell