SUNDAY: Yoga is at 10am – please come and meet Katie! Also, the last of the pull-up bar will be put in by Tony (THAAAAANKS, TONY!) and we’ll be reintroducing some dear old friends of CFCC – the sandbags. Once upon a time this entire gym was run with 4 pull-up spaces, a set of 12 sandbags, and 1000lbs. of sand. Check out Greg’s 300lb. sandbag back squat here.That’s Karis in the background helping him out!
Self MyoFascial Release: On a box, sit on the lacrosse ball so that it’s placed on the high hamstring and do 50 reps of extension on each leg.
Mobility WOD: Band Assisted Hamstring Pressing, 1 minute each leg. Wall-Assisted Butterfly Stretch, 1 minute.
Warm-up: 3 rounds of 50ft. length of each: Prisoner Lunges, High Kicking, Butt Kicking, Skipping for Height.
The group will split into teams of 2. These teams will complete the following for time where only 1 athlete is allowed to move at a time and you cannot move onto another segment until the previous segment is entirely finished.
Box Jumps (30/24), 50 reps.
Sandbag Squat Clean – Zercher Catch (100/50), 25 left, 25 right.
50ft. Walking Lunge, 4 Lengths.
Sandbag Push Press (100/50), 50 reps.
Toes-to-Bar, 50 reps.
Walking Handstand, 50ft. (Partners can assist partners with this movement only, if not walking handstand, then wheelbarrow).