WODs

a) mobility / warm up 5min
1:00 scorpions
1:00 curtsy sqauts
1:00 hip cross overs
2:00 row

b) ring muscle up conditioning 10min
emom 10min
1. 10-15 bar facing burpees
2. "x" ring muscle ups

c) conditioning 20min
5 rounds for time
30/21cal row
5 db box step overs 20/15
30 abmat sit ups
5 db box step overs 20/15

a) mobility 4min
1:00 each
lat stretch in rings
sumo squat stretch
samson stretch
plank shoulder taps

b) warm up 5min
2 rounds
10cal row
10 push ups
10 squats
10 ring rows

c) shoot through 10min
5 sets of 5

d) conditioning 24min
CF GAMES EVENT 13
"Jackie Pro"
6 rounds (24min)
for total reps
1min cal row
1min thrusters 20/15
1min jumping bar muscle ups
1min rest

a) mobility 4min
1:00 each
sumo squat stretch
calf stretch
handwalks
marching plank

b) warm up 5min
in teams of 2
2 rounds each
A/B: 100m run
B/A: 10 squats +
max alt single arm db deadlifts in the remaining time

d) team conditioning 30min
CF GAMES EVENT 9
"Hat Trick"
in teams of 2
amrap 30min
100m sprint
20 wall balls 9/6
10 dumbbell snatches 20/15

*partner switch after each completed round

a) mobility 4min
1:00 kneeling lat stretch
1:00 calf stretch
1:00 hip cross overs
10 scapula pull ups

b) warm up 5min
2 rounds
10 ring rows
10 step ups
10 sit ups
10 lunges

c) weighted chin up 12min
for total load
5 sets of 2

d) conditioning 18min
CF GAMES EVENT 6
"Up and Over"
3 rounds for time
12 muscle ups / burpee pull ups
25 high box jump overs 75/60
30 med ball sit ups 20/15
then
30 front rack lunges 60/40

a) mobility 4min
1:00 each
handwalks
calf stretches
instep rotations
glute bridge

b) warm up 5min
1 round
200m run
20 deadlifts (empty bar)
20-40sec kb hold
20-40sec db bear hug

c) conditioning 25min
CF GAMES EVENT 5
"The Capitol"
for time
40 deadlifts 100/70
2000m run
200m farmers carry 32/24
400m d-ball bear hug carry 20/15

a) mobility 4min
1:00 each
scorpions
handwalks + push ups
instep rotations
prone snowangels

b) warm up 6min
on every 2:00 x 3
100m run
10 shoulder press (empty bar)
max overhead hold in the remaining time

c) push press 15min
for total load
5 sets of 2

d) conditioning 15min
CF GAMES EVENT 2
"Shuttle to Overhead"
from 0:00-3:00 (3 minutes)
400m run
max shoulder to overhead 70/50

rest 1 minute

from 4:00-8:00 (4 minutes)
600m run
max shoulder to overhead 70/50

rest 2 minutes

from 10:00-15:00 (5 minutes)
800m run
max shoulder to overhead 70/50