CFM: Friday, February 24th, 2017 (POSTED A DAY EARLY)

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CFM: Friday, February 24th, 2017 (POSTED A DAY EARLY)

 

Warm-up: 500M Row

Then Mobilize Your Stuff

 

Pre-Game: 5-Minute AMRAP

10 Jump Squats

15 Double-Unders

20 Second Rest

 

Workout: 20-Minute AMRAP

800M Run

Followed by an AMRAP in the Remaining Time of:

 

30 AbMat Sit-ups

25 Back Squats (95/65) – From the Floor

20 Push-ups

15 Front Squats (95/65)

10 Shoulder to Overhead (95/65)

5 Burpees

 

Cardio Option: 5 Rounds

500M Run

14 GHD Sit-ups

200M Run

10 GHD Sit-ups

 

Strength: Bench

7 Sets of 3

Heavier Than Last Week

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions