MON18JUN2018

CFA YOUTH FITNESS CLASS STARTS MONDAY MORNING AT 10:00AM
IF YOU ARE BRINGING YOUR CHILD AND HAVE NOT SIGNED THEM UP FOR A MEMBERSHIP PLEASE CLICK HERE TO PURCHASE MEMBERSHIP

WOD

Strength
Front Squat: Work up to 3RM

Conditioning
AMRAP in 18 Min:
8 Strict Pullups | R+ 4 Ring MU
15 Pushups | R+ HSPU
Alt 38 Cal Row & 400M Run

Extra

Power Snatch from Blocks above knee:
60/4, 70/3, 75/3, 80/2*3 sets, 85/1*2 sets, 85+/1*2 sets

30 freestanding tripod pos. leg lifts
*start in perfect HS tripod position, hinge only at hips and then return
*don’t lose connection hip to shoulder

Midline – After:
4 min. tabata – hanging L-sit hold

ALLEN CORE FITNESS TRAINING

Back squat: 7×7 building

5 rounds:
300 meter sprint
30 air squats
1 min rest B/T

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