For Time:
1 Mile Run or Row or 4km Assault Bike
10 Burpee Toes to Bar
20 Handstand Push-Ups or 20 Shoulder to Overhead 155/105 135/95 115/75lbs
30 Kettlebell Goblet Lunges 32/24/16/12kgs
40 Pull-ups
50 Sit-ups (ab-mat un-anchored)
60 Kettlebell Swings 32/24/16/12kgs
1 Mile Row or Run or 4km Assault Bike (opposite of start)
*Can Start at Top or Bottom*
Core & Shoulder Development
25 Hollow Rocks
1min High Plank Hold
25 Hollow Rocks
1min Low Plank Hold
CFHSV Running & Endurance WOD:
1200m run, rest 2 minutes
“Sprint Mile”
8 x 200m sprints, rest 1 minute between efforts
after last 200m, rest 2 minutes, then
1200m run
We will be hosting The Open today at 1130AM.
Open Gym is canceled.
