Saturday Stones – CFS


Reminder: Come check out the Endurance Class tomorrow Sunday @ 10:00am taught by Coach Sebastian!

Warm Up
250m Row
200m Run
25’ DB lunge each arm (right then left) with light dumbbell

Stone to Shoulder
“One Timing” Technique
“Lapping” Technique

4 Rounds
20 Toes to Bar
500m Row
50 ft DB OH Lunge* (65,45)
400m Run
3 Stone to Shoulder
Rest 1 Minute

Level 2- 15 toes to Bar (50,35)
Level 1- 10 toes to Bar (35,20)

*Split the OH lunges evenly between your arms. You can either switch each round at the 25ft mark, or alternate 50ft on each arm each round. If you are unable to stabilize over-head, complete lunges in the front rack position.