CFWS
Group Circle
Warm Up
Strength/Skill
15 minutes to complete to work on strict Toes to Bar or Strict Hanging Straight Legged Raises. Time to get those Toes to Bar!!
Workout of the Day
3 x 4:00min AMRAP
6 Ring/Box Dips
12 Wallballs
24 Double Unders/ 48 Singles
Rest 1:00 min between rounds
**Remember on the Ring Dips, use two benches or boxes or the parallettes! You can also do negatives or toe nail ring dips! HAVE FUN!
Mobility
Smash the lats
Foundations CLASS 3
Review/Skill
Thursters
Rowing
Pull Ups
Workout of the Day
“Fran”
21-15-9
Thrusters
Pull Ups