CFM: Sunday, January 22nd, 2017 (Burpee Day = 55)

Posted by & filed under .

CFM: Sunday, January 22nd, 2017 (Burpee Day = 55)

 

Warm-up: 2 Rounds

1-Minute Jump Rope

16 Walking Lunge Steps

30 Second Squat Hold

 

Pre-Game: 6-Minute AMRAP

20 Second Handstand Hold

15 Jump Squats

10 Chin-ups

5 Burpees

 

Workout: 4 Rounds

1-Minute Stations / No Transition Time

Wallballs (14/10)

Hang Power Cleans (75/55)

Hand Release Push-ups

Box JUMPS (24/20)

Rest

 

Round 1: 15 Reps per Station

Round 2: 20 Reps per Station

Round 3: 25 Reps per Station

Round 4: Max Reps

 

Score is Round 4: ONLY Rx if you hit the Rep Targets for the 1st 3 Rounds

 

Strength: Stone Zone

Head to the newly cleaned back room and get your strongman groove on

 

Core: 2 Rounds

30 Hollow Rocks

60 Second Weighted Elbow Plank (25/15)