CF SPORT
warm up, 3 x 15 push ups, ring rows, hollow rocks, superman rocks
1. e2mom push press 5-5-5-5, 75%
2. for 5′, 40 sec. amrap, thrusters 30/20 kg, 20 sec. rest
rest 2′ &
3. for 5′, 40 sec. amrap wall ball, 20 sec. rest
4. 100 sit ups for time
CF ADVANCE
1. practice snatch 15′
2. ohs 5-3-2-2 e2mom
3. for time 4 rounds of 5 hang squat clean 60/30kg, 3 bar muscle up, time cap 7′, remaing time amrap cindy (5 pull ups – 10 push ups – 15 air squats)
4. practice legless L-sit rope climb
