Monday

Battleground, Norwalk – Level 1

We will be starting a new cycle soon but this week will be a down week as we prepare for the upcoming cycle. This means more skill work and less barbell work. I am working on a summary of the effectiveness of this previous program for my records so please post to the CFG facebook about PRs. Late Arrivals Today: 500m Row

Warm-up

Skill Work

Pistol Skill Work (Work on Pistols )

Metcon

Metcon (Time)

5 Rounds for time:

10 Pistols(5 Each Leg)

15 American Kettlebell Swings

20 Push ups

Adv: 32kg/24kg Kettlebell

Rx: 24/16

Scaled: 16/12 with whatever scaling you need for pistols

Cooldown

Endurance

Metcon (Time)

100m Run/100m Walk

200m Run/200m Walk

300m Run/300m WALK

400M RUN/400M WALK

300M RUN/300M WALK

200M RUN/200M WALK

100M RUN/100M WALK

Advanced Work

Metcon (AMRAP – Reps)

20 MIN EMOM: 1-3 STRICT FOLLOWED BY 2-5 KIPPING EVERY MIN

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