Week 1 winners
MVP: Brock Murray and Cash Gallegos  for outstanding gut check performance during 20.1.

Spirit of the Games:  Kat Steele for never ending judging and cheering on LCF athletes during 20.1

 

Dynamic Warm Up- Mobility Prepare for:

A.WOD CF Open 20.1
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

WORKOUT VARIATIONS
Scaled (Ages 16-54)
♀ 20-lb. DBs, hanging knee-raises, single-unders
♂ 35-lb. DBs, hanging knee-raises, single-unders

Teenagers 14-15
♀ 20-lb. DBs
♂ 35-lb. DBs

Scaled Teenagers 14-15
♀ 15-lb. DBs, hanging knee-raises, single-unders
♂ 20-lb. DBs, hanging knee-raises, single-unders

Masters 55+
♀ 20-lb. DBs
♂ 35-lb. DBs

Scaled Masters 55+
♀ 15-lb. DBs, sit-ups, single-unders
♂ 20-lb. DBs, sit-ups, single-unders

Leave a Reply

Your email address will not be published.