Warm-Up:
400m run
3sets x
20 air squats
15 goblet squats with KB
10 hand-release push-ups (HRPU)
rest as needed
Stretch hamstrings, calves, thighs, chest, back
Practice: spend 5 to 8 minutes at the beginning of class practicing kipping pull-ups and pistols, but don’t wear yourself out!
WOD:
“Barbara” - 5 RFT of
20 pull-ups
30 push-ups
40 sit-ups
50 BWS
Rest 3 min between rounds
*Scale to 3 rounds for ALL athletes who have less than 3 months of CF experience. NO EXCEPTIONS!
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