CF SPORT
1. for time ladder , 1 pull up – 1 push up, 2 pull up – 2 push up…….10pull up – 10 push up, 9 pull up – 9 push up……..1 pull up – 1 push up
2. 4 rounds for time of 10 burpees over box, 20 overhead squat 20/15kg
CF ADVANCE
1. A. e2mom, push press 5-5-3-3. B. emom 5′, 5 strick press
2. 4 rounds for time of 20 walking lunges each leg with 10/5kg overhead, 5 chest pull ups+10 kipping pull ups
3. 100 sit ups for time
