CFM: Thursday, February 9th, 2017 (Burpee Day = 73)

CFM: Thursday, February 9th, 2017 (Burpee Day = 73)

 

Warm-up: 2 Rounds

200M Row

15 Back Rolls

10 Salutes to the Sun

 

Pre-Game: 6-Minute AMRAP

24 Switches

12 American Kettlebell Swings (16K/12K)

12 Burpees

30 Second Rest

 

CRx use (24K/16K)

 

Workout: 5 Rounds

30 Alternating Dumbbell Snatches (35/25)

8M Overhead Walking Lunge (25/15)

20 Wallballs (20/14)

8M Overhead Walking Lunge (25/15)

 

CRx: Dumbbell (50/35), Wallball (30/20) and Overhead (45/25)

 

Strength: Squat Clean

7 Lifts to Reach Max Weight

 

Core: 5 Rounds

12 Weighted Sit-ups

40 Flutter Kicks