On Ramp Off Ramp..Welcome to Savin Rock CF!

Say hello to the newest on ramp grads!!! Chris…Sam…Dave.. Mary…and Greg!!!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
Take 10-12 minutes to work on a GOAT
Sample Goat Movements
All variety of pull-ups
Push ups
Toes to bar
Knees to elbow
Handstand push ups
Double unders
GHD sit ups
Ring dips
Rope climbs
L-sits

FITNESS-
team workout 2 partners 1 works at a time
50 air squat
50 sit ups
25 burpees
25 box jumps
800m partner run (both together)
25 box jumps
25 burpees
50 sit ups
50 air squats

PERFORMANCE-
team workout 2 partners 1 works at a time
50 wall ball
50 T2B
50 burpees
50 box jump overs
800m partner run (both together)
50 box jump overs
50 burpees
50 T2B
50 wall ball