WOD – Monday 3 April 2017

  • STRENGTH:
    3RM Deadlift
  • METCON:
    3min AMRAP
    Pull-ups
    3min AMRAP
    Max calorie row
    3min AMRAP
    Max rep KB swings
  • CFP LITE:
    3min AMRAP
    Ring rows
    3min AMRAP
    10m shuttles
    3min AMRAP
    KB swings
  • CFP PERFORMANCE:
    Press
    Build to 1RM
    5-5-5-5-5 @ 70% of above weight.
    10-10-10-10-10 GHD Hip extentions
  • CFP+:
    100 Abmat sit-ups
    100 Russian twists
    100 Hollow rocks
    100 Crunches