Just a 9am, noon and 4:15 today. Regular schedule tomorrow.
Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10 wall balls
10 hang cleans
10 push press
10 step ups/box jumps
Mobility
CFP squat mobility; pigeon, spiderman, and hurdler
Child’s pose and laying shoulder stretch
WOD
“Fight Gone Bad”
1:00 at each station
Wall balls (20/14#)
Hang cleans (65/45#)
Box jumps (24/20”)
Push press
Cals on rower
1:00 rest, x3
Oh god, Fight Gone Bad. It is a CFP tradition. Every year, after eating way too much food, come in the next day and do one of the most challenging workouts ever created. Score is total reps after each round.
Cool Down
Foam roller and recovery focused
