CFM: Thursday, March 9th, 2017

Posted by & filed under .

CFM: Thursday, March 9th, 2017

 

Warm-up: 2 Rounds

1-Minute Jump Rope

16 Walking Lunge Steps

8 Push-ups

 

Pre-Game: 8-Minute AMRAP

3 Back Squats (Ascending Weights & Alternating Partners)

6 Wallball Thrusters (30/20)

120/100M Row while your partner squats (and thrusters)

 

Workout: Partner Workout

42 – 30 – 18

Back Squats (225/135) – From the Rack

84 – 60 – 36

Wallballs (30/20)

 

800M Run Between Round

 

* Both Partners can work at the same time, but only on separate movements. Act as if you only have 1 Bar & 1 Ball

** Going Solo: Half the Reps and may parse as desired

 

Gymnastics: Handstand Push-ups

No structure; just put in some practice

 

Core: 3 Rounds

30 AbMat Sit-ups

20 Muffin Toppers