Perfect Sunday Combo – CFS


Bench Press

3 Rounds
500m Row
15 Back Squats (135,95)
20 Push-ups

Level 2- (115,75), 15 Push-ups
Level 1- (95,55), 10 Push-ups

Let’s see some great push ups today.  Make sure to keep your core tight and lead with your chest on the decent.  Your chest should touch the ground before your legs do.  On the way up keep that midline stable and make sure the shoulders and hips rise together.  Remember, a push up is just a plank in motion.  If you can’t do a perfect push up, it’s all good, it’s alright, use a resistance band to help keep your midline tight.  If you can do a few perfect push ups from your toes but 15 at a time takes a lifetime, talk to your coaches and scale to 10 or 5 a round.

Weekly Strength – Benchmark Schedule

Travel/At Home WOD
100 Plank Ups
100 Air Squats
100 Sit Ups
100 Hollow Rocks