CFM: Thursday, February 23rd, 2017

Posted February 22, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Thursday, February 23^rd, 2017

Warm-up: 2 Rounds

200M Row

16 Back Roll

8 Push-ups

Pre-Game: 7-Minute AMRAP

24 Switches

12 Russian Kettlebell Swings (24K/16K)

6 Hang Squat Cleans (95/65)

Workout: 4 Rounds

400M Run (or Row)

16 Goblet Squats (24K/16K)*

16 Power Cleans (115/75)

CRx: 16 Pistols (24K/16K)

Gymnastics: Muscle-ups

Bar & Ring

Last Minute Pre-Open Help

Core: 3 Rounds

20 Rocky Style Sit-ups

40 Perfect Bicycles

WOD: Thursday, June 8th, 2023

Warm-up: Group Dynamic

Plank-Sumo Inchworm Tabata – 2 Minutes
:20s Plank on hands – :10s of Sumo Inchworms
Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 9 Minute EMOM

Min1: :45s Row OR Bike (increasing intensity)
Min2: 5 Sumo Deadlift High Pulls (ascending weights)
Min3: 5 V-Ups + :15s Hollow Hold

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Workout: For Time

Buy In: 50 Ab-Mat Sit Ups

-Then-

4 Rounds

4 DB Devils Press (50/35)
8 Sumo Deadlift High Pulls (95/65)
(16/12) Calorie Row OR (12/8) Calorie Bike

-Then-

Buy Out: 50 Ab-Mat Sit Ups

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Cardio Option: For Time

Buy In: 50 Ab-Mat Sit Ups

-Then-

4 Rounds

4 DB Devils Press (50/35)
12 Rage Balls (20/15)
(16/12) Calorie Row OR (12/8) Calorie Bike

-Then-

Buy Out: 50 Ab-Mat Sit Ups

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Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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