Saturday, June 11
WOD
Make sure to visit the CF MVA tent at Well Ray on Saturday!
We’ll be holding a CF Kids workout at 10am, use the following link to register your kiddos! https://www.wellraydelray.com/schedule
The MVA tent will be right in front of Los Tios and the meet-up for the CF Kids WOD will be in the Nest parking lot next to Los Tios.
Warm-up:
4 Yoga pushup
16 Shuffle split
8 Scales
10 Cossack squat
4 Up down dog
then 2 rounds of:
8 Air squat
14 Penguin jump
4 Burpee
8 Reverse lunge
then
8 Top down deadlift
6 Muscle clean
4 Power clean
2 Front rack reverse lunge
WOD:
A) 4-4-3-3-2-2 Front Squat
15 minutes including warm-up.
B) For time:
200 DU (Scale to 100 DU or 300-400 SU)
30 Power clean (95/65#, 75/55, 55/35, this should be light)
35 Burpee (Scale to 50, Rx+ 100)
30 Front rack reverse lunge (Same as clean)
*13 minute cap.
Mobility:
1:00 Couch stretch
1:00 Butterfly stretch
