The Boss Lady getting ready to pounce!

The Boss Lady getting ready to pounce!

Warm Up and Mobility

 
Strength
Back Squat
60% x 10 
70% x 8 
80% x 3-5 
70% x 6 
60% x 8
First 5 reps @ 60% should have a 2 second pause in rock bottom position, speed on the way out of the hole
On the way back down @ 60 % last four reps done with a 2 second pause
 
Gymnastics/Skill
4 Rounds of
40 Seconds of Double Under Practice, 20 Seconds Rest
40 Seconds of C2B Practice, 20 Seconds Rest
 
“Contingency Plan”
AMRAP 14
5 x T2B
10 x Box Jumps 24/20
20 x Lunges (Alt)
30 x Double Unders
 
CFRT Winter Activities
Hey CFRT, if you haven’t heard some of us (so far just Sarah and I!) will be buying snow-shoes and utilizing the snow filled Rail Trail this winter! What good is all this fitness if you are not going to use it outside of the box?! We will be posting on FB whenever a random storm makes an appearance on a free afternoon.  You are all welcome to join in. Any other ideas for some organized (local) activities involving fitness? Whos up for a partner sled pull mile??