NO 6:00 PM KB CLASS TONIGHT
– can use the Progression room to do the following workout.  If you haven’t had an opportunity to check out a Olympic Weightlifting class this is the perfect time.  Otherwise, head over to CFP HQ to watch all the athlete’s take on Open workout 14.2. 

Warmup: 2 rounds
– 5 x Goblet squat
– 10 R/L halo with a light kettlebell
– 10 pump stretch
– 3 R/L segmental rolls

A. 5 RDS
– 1 Deadlift
– 10 explosive KB swings with a bell at 30% of bodyweight
– 15 pushups
Rest 2 min. between rounds

B. 6 RDS
– 7 Goblet squats
– 20 feet Leopard Crawl – forward/backward

Cooldown: 1 minute of each
– couch stretch L/R
– Upward facing dog
– Downward facing dog

Home workout:
3 RDS
– 10 R/L marching in place
– 3 R/L upper/lower body segmental rolls
– 10 rocks
– 10 head nods
– 10 forward/backward crawls

A. 6 RDS
– TGU L/R balancing a book or water bottle on the extended arm
– 10 air squats
– 10 pushups

B. 3 x 2 min. max distance leopard style crawling.
– rest 1 min. between rounds