181029

CFRV Events October 2018

Pre-Wod
Dynamic Group Warm-Up


8 min EMOM:
6 x 8 Yard Sprint
5 Burpee


Couch Stretch (90 sec/side)
Pigeon 2 min/side
Front Rack Mobility
1 Round: Side-Butt

Workout of the Day for Monday, October 29th, 2018:
3 Rounds of Front Squat:
60% x 5
65% x 5
70% x 9-12 Reps

Complete a set of Front Squat every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages.

Pick a “Goat” to superset with in-between rounds! What movement do you want to focus on improving?

Sweat Sessions Workout for Monday, October 29th, 2018:
Mobility:
Hamstring Stretch
Couch Stretch
Pigeon

“Fight Gone Bad”

3 Rounds, 1 minute each station:
• WallBall
• KB Swing
• Box Jump
• DB Push Press
• Calorie Row, or Bike
• Rest