CFM: Sunday, September 10th, 2017

CFM: Sunday, September 10th, 2017

 

Warm-up: 2 Rounds

1-Minute Jump Rope

12 Rig Squats

8 PVC Pass Throughs


Pre-Game: 4 Rounds

200M Run

15 American Kettlebell Swings (16K/12K)

 

Workout: 2 Rounds

80 Air Squats

60 Jumping Pull-ups*

40 Hang to Overhead (65/45)

20 Burpees

 

100 AbMat Sit-ups Between Rounds

 

*Arms must be at Full Extension Below the Bar

 

Strength: Complex from the Rack

1 Front Squat + 2 Lunges + 1 Front Squat

For Max Weight

 

Core: 500 Flutter Kicks

It’s definitely a number