CFM: Saturday, January 7th, 2017 (Burpee Day = 40)
CFM: Saturday, January 7th, 2017 (Burpee Day = 40)
Warm-up: 2 Rounds
1-Minute Jump Rope
10 PVC Pass Throughs
5 Slow Push-ups
Pre-Game: 8-Minute EMOM
Even: Row/Bike 150/120M
Odd: 5 Hang Squat Snatches (start empty and add weight)
Workout:
50 Wallballs (20/14)
18 – 15 – 12 – 9 – 6 – 3
Overhead Squats (115/75)
Pull-ups
50 Wallballs (20/14)
Strength: Deadlifts
If you missed them during the week
Find a 7-Rep Heavy Touch and Go
Core: 3 Rounds
20 Plate Rainbows
50 Flutter Kicks holding the Plate
There are currently no active social stickers.