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Friday 19.7.19


Let's give a big welcome to our new coach at CFV, Ralph Crowder.

"One small step for man, one giant leap for mankind"

In 3:00

100 Double unders

AMRAP in remaining time:

Dumbbell box step ups


2:00 Rest


3:00

400m Run

AMRAP in remaining time:

Toes to bar


2:00 Rest


3:00

500m/400m Row or 40/30cal air bike

AMRAP in remaining time:

Box Jump Overs


*Score is the total number of reps for each AMRAP.


COOL DOWN


Foam Roll Sequence

0:45/0:45 IT bands

0:45/0:45 Quads

0:45/0:45 Tibialis anterior

0:45/0:45 Calves

0:45/0:45 Hamstrings

0:45/0:45 Glutes

1:30 Back

0:45/0:45 Lats