First CFI workout of 2015
Meet upstairs and warm up with 500 meter rowPVC Warmup
2 Tabatas of the following:
20 seconds of downward facing dog (drive down into your feet and hands)
10 seconds of plank
20 seconds of bird dog
10 seconds at the bottom of the squat
Move Downstairs for the MetCon
Helen
3 Rounds for time
400 Meter Run
21 KBS (1.5 pood)
12 Pull-ups
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