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CFT1 Team RX

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8 Weeks Until the Open...

PREWOD
Tabata Warm Up:
@ 75% effort
4 Min - :20/:10 Air Squats/Plank Holds Alternating
4 Min - :20/:10 Burpees/Sampson Lunges Alternating

Strength is in ADDITION to CFT1 WoD Strength programming 2-6 hour offset.
STRENGTH
Muscle-up 4-3-2-1 Wait :30-1:00 between sets. OR perform 1, 2, 3 Ladders, 3-6 sets depending on strength and ability level. If you only have Singles perform 15 singles.
Double Unders Max Reps 6 x :30/:30 off intervals, max reps during work intervals.
METCON
CFT1 Strength and MetCon with the following changes:
HRPU are HSPU
KB 32/24
Go for Unbroken sets!!

AMRAP

Hours

Monday5:00AM - 8:30PM
Tuesday5:00AM - 8:30PM
Wednesday5:00AM - 8:30PM
Thursday5:00AM - 8:30PM
Friday5:00AM - 8:30PM
Saturday9:00AM - 1:00PM
Sunday12:30AM - 2:00PM

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