Workout of the Day: Tuesday, 29-November-2022
Announcement
<p>CFMH Christmas Party this Saturday!</p><p>Day: Saturday, December 3rd</p><p>Time: 6:30 pm</p><p>Location: Dish Society on Memorial Dr.</p>
Warm-up
<p>3 Rounds</p><p>5 Ring Rows slow and controlled</p><p>6 Push-ups slow and controlled</p><p>7 Air Squats slow and controlled</p><p>then</p><p>3 Rounds</p><p>10 KBS</p><p>5 HSPU</p><p>10 Walking Lunges</p>
Skill
<p>15 min alt Every 90 sec</p><p>10-15 Kipping or Butterfly Pull-ups or C2B</p><p>10 – 15 HSPU</p>
Metcon (Time)
<p>2 Rounds</p><p>500m Row</p><p>30 Wall Balls 20/14</p><p>20 Pull-ups</p><p>5 Wall Walk</p>
Mobility
<p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p>