CFMV 1.14.20

Warmup:

3:00 Blood Flow

into

20 Shoulder Circles

20 Shoulder Taps

into

2 rounds

2 Wall Walks + 5 Pushups

10 Scap Pull-ups 

5 Single Arm Ring Rows
 

Strength/ Body weight/ Gymnastics 
Skill practice 

5 Rounds for quality:
4-5 HSPU (6-8*, may add deficit)
8-10 Kipping toes to bar
:30 DU practice or 50 DU 

Conditioning 
“Deception” 
For time 
1K Row (no bike/ski)
70 V ups / Abmat SU / (RX GHDSU)
60 Box Jumps (24/20) 
50 C2B Pull ups 
Or 
50 C2B Pull ups 
60 Box Jumps (24/20) 
70 V ups 
1K Row 

**Partner up with someone who will choose to do the workout in the opposite order. 

Intent: Bodyweight focused, longer duration constant work/ Chipper. Choose your ending. 
Strategy: Choose your ending, do you finish with the row or the pull ups? Each choice will provide a slightly different stimulus, does the work increase or decrease. Choose wisely.