CFRT In House Super Bowl Funday!!

Warm Up and Mobility

Strength
Back Squat
5 x 5

Or

Gymnastics/Skill
7-10 Minutes of
Alternating between
Pulls
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Jump Rope Practice
– Singles
– Doubles
– Triples

Open
5 Minute Clock
1 x Strict Muscle + 2 x Kipping Muscle Ups, 2x Strict Muscle Ups + 3 x Kipping….. etc
12 x Pistols after every set

“Black light lists”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
10 x Back Squats 165/115 after every set, end on sit ups