Introducing Rajdeep to CFK. Raj just finished fundamentals and is excited to start classes and meet some new people. Please be sure to give Raj a warm CFK welcome anda big high five of course 🙂
Today’s WOD
Tempo Front Squat
6 Sets of 3
Tempo is 2 Down, 2 Pause
+
3 Rounds
AMRAP 3
10 Strict Ring Dip
50 Ft Walking Lunge 50/35
ME Russian KB Swing 32/24
Rest 90s
Coaches Notes: Tempo Front Squats make their return but with increased reps and decreased Tempo. The goal should be to hit your tempo double for a triple. The Conditioning is a combination of conditioning and leg accessory work.
Score: Total KB Swing Completed in Intensity
Scaling for Intensity
- Ring Dip → Reduce Reps → Banded Ring Dips → Ring Push Ups → Tricep Push Ups → Tricep Push Up on Box
- Front Rack Lunges → Reduce Weight → Step Back Lunges
Russian KB Swing → Reduce Weight → Sumo Deadlift High Pull with KB → KB Deadlift
