If you’ve never come to hang out during an AM class at CFG, you should. We get some pretty awesome sunrises sometimes!
Gymnastics
Rope Climb (15 minutes to PLAY!)
Conditioning
Have different groups start at different sections of the workout as equipment and athletes allow.This is three separate workouts, each of which will have it’s own score, with 6 minutes rest between each of them to set up and break down gear where needed.
Complete as many rounds and reps as possible in 6 minutes of:Row 250 Meters
5 Handstand Push-Ups (2 Wall Climbs, 3 Partial Wall Climbs + Shoulder Taps)
10 Thrusters (95/65 lbs)
5 Handstand Push-Ups (2 Wall Climbs, 3 Partial Wall Climbs + Shoulder Taps)
10 Thrusters (95/65 lbs)
Rest 6 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:40 Double-Unders
20/15 Hand-Release Push-Ups
10 Ball Slams
20/15 Hand-Release Push-Ups
10 Ball Slams
Rest 6 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:20 Box Jumps (24″/20″)
15 Toes to Bar (Knees to Elbow, Hanging Knee Raises)
10/5 Dips (Matador Bar, Box Dips)
15 Toes to Bar (Knees to Elbow, Hanging Knee Raises)
10/5 Dips (Matador Bar, Box Dips)