CFM: Wednesday, January 25th, 2016 (Burpee Day = 58)

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CFM: Wednesday, January 25th, 2016 (Burpee Day = 58)

 

Warm-up: 2 Rounds

1-Minute Jump Rope

12 Back Rolls

8 PVC Pass Throughs

 

Pre-Game: 2 Rounds (7-Minute Cap)

20 Calories on the Rower or Bike

15 Push-ups

10 Strict Chin-ups

5 Burpees

 

Workout: 80 – 60 – 40 – 20

Wallballs

 

500M Run Between Rounds

 

Men: 10 / 14 / 20 / 30

Women: 8 / 10 / 14 / 20

 

Strength: Deadlifts

Immediately Following:

30 Deadlifts (225/135)

 

You WILL be fatigued: Practice Safely and Effectively Moving the Weight

 

Core: 4 Rounds

20 AbMat Sit-ups

30 Second Plank