CFM: Friday, March 10th, 2017

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CFM: Friday, March 10th, 2017

 

Warm-up: 500M Row

Then pretend to mobilize

 

Pre-Game: 5-Minute AMRAP

36 Double-Unders

18 Step-ups (24/20)

9 Push-ups

 

Workout: 5 Rounds

20 Box Jumps (24/20)

15 Deadlifts (165/105)

10 Toes to Bar

 

Between Rounds: 15 Plate Rainbows (15/10)

 

Cardio Option: 4 Rounds

400M Run (it might be raining / can sub row)

16 GHD Sit-ups

20/16 Calories on the Rowe (If you Row 1st, then Sub Bike)

9 GHD Sit-ups

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions