Friday, March 15, 2024

BUILT Program

This will be the WOD for classes today

If you want a judge and specified heats, join us at 5:30 followed by a hang out with your favourite fit friends. Come cheer on your buds!

CF Open 24.3

All for time:

5 Rounds of:

10 Thrusters (96/65 OR 45/65)

10 Chest-to-bar Pull-ups OR Jumping Chest-to-bar Pull-ups

Rest 1 minute, then:

5 Rounds of:

7 Thrusters (135/95 OR 95/65)

7 Bar Muscle-ups OR Chin-over-bar Pull-ups

Cap: 15 Mins

uggested Warm-up

1) Sweat Check:

  • 2 - 4 Mins Airbike

  • 2 - 4 Mins Row

2) Movement Prep/Activation

  • 2 Mins Glute Activation Steps and Squats

  • 20 Psoas Activators

  • 10 per YTWO

3) Primer

a) Build to 2nd Thruster weight or heavier

then

b) 6 - 4 - 2

Airbike Calories

C2B Pull-ups*

*Bar Muscle Ups on final set

Rest 4 - 5 Mins before getting into full workout

Alex Procajlo