2011 CFCP Wrap-up Video

 

 

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Dynamic
6 reps of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats (overhead pvc)
push ups (2nd round hand release)

skill
Muscle up transitions sitting in the band. perform 20

WOD

3 attempts at 1k row

3 attempts at max double unders in 2 min

max kb snatch in 5 min switch hands as often as needed

but you cannot set the kb down in the 5 min time period. record reps and weight used.

Mobility
calf stretch
calf trigger point
press ups
shoulder band stretch

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