STRENGTH/SKILL
4 Sets:
A1. KB Box Step Up x6 reps each leg
F: KB Lunge or Low box Step Up
P: KB Box Step Up
S: 2KB Box Step Up
A2. Strict Pull Up;
F: 3 second Eccentric x4-5 reps
P: 3-4 reps, weighted, strict
S: 3-5 reps; weighted, CtB Strict
WOD
"CF Team Series 2018 Event 4"
5RFT:
Fitness: 100x Single Unders +
50 ft KB/DB Front Rack Lunge together
Performance:
5RFT
30x Double Unders each +
50 ft single arm OH Lunge together
Sport:
5RFT
50 double-unders each
50 ft single arm OH Lunge together (50/35)
