Carry On
Team WOD at 7:15am followed by the regular workout at 8:15am and I will keep the gym open for an additional half an hour for anyone that wants to get the squats done. Carrie On is a workout created in honor of Betsy’s sister that passed away and it’s a workout we’ve been doing since we began CFGB almost 10 years ago. It’s part of our tradition and we’d love for as many of you looking for someplace that appreciates tradition come be a part of ours.
Have a great Sunday!
1.) Every 2 minutes for 5 rounds
2 Strict Press
15 second Overhead Hold
1 Strict Press
Note: start at 75ish%, adding load each round
2.) Carrie On (In honor of Betsy’s sister)
5 Rounds, for time
Run 400m with 45/25lb bumper plate
Lunge 50 feet with 45/25lb bumper plate
45/25lb bumper plates shall be carried throughout the entire 5 rounds. If plate gets set down at any time there is a 5 burpee penalty, so if you need a rest and you set the plate down you owe 5 burpees. The plate can be held however you wish.
*3.) 7 Back Squats every 3 minutes for 15 @ 75% + 5- 20 pound increase from last week
*4.) 3 rounds
30 Banded Ring Dips ASAP
30 Second Ring Hold (arms locked out)
Note: the band should allow for full depth fast dips, last 10 should be slightly difficult, rest as needed between rounds
*5.) 3 rounds
10 Back Extension
12 Reverse Hyper
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