Warm up: Coach’s Choice
Strength/Skill: Get ready for Quarterfinals WOD 1!
WOD: CFG24 Quarterfinals Workout 1 (Ages 16-54)
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
F: 85lb barbell, 35lb dumbbells, 20-inch box
M: 135lb barbell, 50lb dumbbells, 20-inch box
CFG24 Quarterfinals Workout 1 (Ages 55-59)
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
F: 75lb barbell, 20lb dumbbells, 20-inch box
M:115lb barbell, 35lb dumbbells, 20-inch box
CFG24 Quarterfinals Workout 1 (Ages 60 – 64, 65+)
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
F: 65lb barbell, 20lb dumbbells, 20-inch box
M: 95lb barbell, 35lb dumbbells, 20-inch box
CFG24 Quarterfinals Workout 1 (Ages 14-15)
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
F: 65lb barbell, 20lb dumbbells, 20-inch box
M: 95lb barbell, 35lb dumbbells, 20-inch box
Cool Down: Athlete’s Choice