The end of the CFCC BCCC v. 2.0 is this coming Saturday morning! If you’d like to have your measurements etc. taken… please come in! I’ll be here at 9am – and we’ll be gone running from 10am to 11am… but I’ll be there for the remainder of the class times that day.
Self Myofascial Release: Lax Ball to between shoulder blades, rear delt, and pecs. Spend 2 minutes with emphasis in each position.
Mobility WOD: Barbell Assisted Thoracic Extension, 1 minute hold – use a super friend to assist.
Warm-up: 3 rounds with 10s at each station: False Grip Hang, Easy Push-ups, Handstand Hold, Arm Swings
Scale heavily if you are scaling at all… this one can be a LITTLE long if you don’t.
Kinesthetic Awareness: Rolls
Metcon: 30 Burpee-muscle ups for time
(Burpee=chest to floor, stand, muscle up. Burpee must be performed after failed attempts as well.Only completed muscleups count towards the 30reps)