CFM: Friday, March 3rd, 2017

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CFM: Friday, March 3rd, 2017

 

Warm-up: 500M Row

Then mildly discuss 17.2

 

Pre-Game: 6-Minute AMRAP

300M Run (Row if you Must…ugh)

15 Weighted AbMat Sit-ups (15/10)

 

Workout: 6 Rounds

24 Weighted Step-ups (35/25) – Any Method (DB / KB or Barbell)

12 Power Snatches (75/55)

6 Bar Over Burpees

 

Between Rounds: 20 AbMat Sit-ups

 

Cardio: 4 Rounds

500M Run

15 GHD Sit-ups

15/12 Calories on the Bike

10 GHD Sit-ups

 

Extra Fun: Bench Press

10 Sets of 2

Nice and Spicy – But No Failure

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions