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


400m Run

AMRAP in remaining time:

Toes to bar

2:00 Rest


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.


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