Monday, 25 September 2017




Eat donuts…. You know, fuel for the workout. Duh.

Met Con

“The Coach DAVINA”

50 air squats

200m run

40 back squats

400m run

30 walking lunges, front rack

600m run

20 good morning

800m run

10 front squat

1000m run

*you choose weight…needs to be medium weight for you. If equipment and space is available, use an additional bar for the good mornings, otherwise, be prepared to strip weight off the bar for them and then to put it back on the bar for front squats.

Re-test. We did this on Wednesday, 19 July 2017. Use the same weight as you did then.
*Recommended scale:
Fairly new to CF: use the bar as weight and shorten the run distance to half
6-12 months of CF: use 75/55 for weight and shorten the run distance to half
Been doing CF for over a 1 year: 95/65 and the run is Rx
Feeling Spicy?: 135/95 and run is Rx with weight vest
***Remember to enter your Team Series times by 5pm tonight, or they dont count!

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