The CFQ Cali Crew hit the Games site today to register!  Check out the photos! If you want to tune in to all the action over the weekend, they will be live streaming the events here!

Group Warm-up:

Roll Out for 5 mins.

2 Rounds:

  • 1 length Bear Crawl
  • 15 Overhead Squats
  • 10 Pull-ups
  • 10-15 Scapular Push-ups

1 round:

  • Arm Swings - Leg Swings - Torso Rotations

Movement Prep: A1. T-Spine Mobility A2. 12 Wall Slides

Strength: A1. Dumbbell Press 4 x 6-8 - rest 90 sec A2. Pull-Ups 4 x 6-8 - rest 90 sec

Metcon:

Death by 10metres

(In minute 1, each athlete runs 10m. In minute 2, each athlete runs 20m. In minute 3, the athlete runs 30m. Continue until you can not complete the required distance in 1minute.)

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