3.23.17 “Fit Fire”

March 22, 2017

FRIDAY NIGHT LIGHTS at CFD and CFB
Let’s finish off the OPEN with a little after party!!!
We will have regular scheduled classes. We are just going to pump up the volume a bit and get some heats going competition style. No matter what class you come to, feel free to BYOB and hang out after to celebrate finishing your 1st,5th or even 7th OPEN finish!!!

FITNESS & LIFESTYLE

Warm up:
Teams of 2
One rows while the other performs Max Situps each round. Your score is total situps accumulated between both partners.
Row 100
Partner does max situps
Switch and partner 2 rows 100m
Row 200
Partner does max situps
Switch – same as above
Row 300
Max situps – same as above
Row 400
Max Situps – same as above
Row 500
Max Situps – same as above

2 Minute FIT Test:
Max double unders or single unders

“FIT FIRE”
4 rounds
:45seconds works
:15 seconds rest

Slam ball or Plate GTO
Ring Rows
KB Russian Swings
Hanging Knee Raise or T2B

 

SPORT & PERFORMANCE

WARM UP:
AMRAP 12
Personal Goat WOD

BURNER 3:
21-15-9
400m Run
Box Jumps (24,20)
KB Swings (53,35)

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