CF Open Week 3 – This week’s them is BRO REP! Represent any sports figure, team, brand, organization etc… 

The winners of week 2 goes to, Courtney Lukens for showing up Friday night as the Incredible Hulk and to Ayden Hall who dressed up as some soft of SuperHero but also crushed the workout with a new PR. We also want to recognize Jeremy Dye who came out on Friday Night, helped judge and brought with him his kids who were also dressed up as their favorite Super Hero’s. 

Dynamic Warm-Up – Mobility
Prepare  for..  

A.Strength/Skill –
P1 2-3 Sets. 8x rep of Single leg Bulgarian split squats. Left- Right side
P2 2-3 Sets. 7x reps of DB/KB strict press  Left- Right side  55/35 40/30 35/25 30/20

B. WOD: 5 Rounds of:
10x Ring or Bar dips/ Progression
10x 1 Arm Overhead DB or KB Lunges Left side 40/30 35/25 30/20
10x 1 Arm Overhead DB or KB Lunges Right side
500m Row / 1.0 mile Bike

Cool Down: Mobility static holds, foam roll, bike or row 5-10 mim

Work to heavy DB KB Clean and jerk x3
25M Sled pull w/DB KB’s farmers carry 1 size smaller bell than heavy clean and jerk
Clean and jerk x3
Rest 1 min

Assault bike
1 min on 1 min off


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