CF SPORT
1. A. strict shoulders press 5 x 5 , every 2′.
2. every 3′ for 9′, 25 strict ring pows, 25 hand release push ups
3. 7′ amrap, 7 burpees, 14 american swings, 21 air squats 20/12kg
CF ADVANCE
1. jerk 3-3-3-3 70% of max push press
2. strict handstand push ups 3 x 8-5 every 2′
3. front squat 3reps 70% every 1:30” 4 sets
4. in front of the clock for 8′,
1st 1 burpee ring m.u.
2nd 1 bar m.u.
3rd 2 burpees ring m.u.
4th 2 bar m.u.
5th 3 burpees ring m.u.
6th 3 bar m.u.
7th 4 burpees ring m.u.
8th max rep bar m.u.
