CFM: Wednesday, March 29th, 2017

CFM: Wednesday, March 29th, 2017

 

Warm-up: 2 Rounds

40 Mountain Climbers

25 Jumping Jacks

10 Rig Squats

 

Pre-Game: 10 Rounds

3 Handstand Push-ups

7 Box Jumps (24/20)

 

Workout:

500M Run

1200/800 Pounds of Wallballs

400M Run

900/600 Pounds of Wallballs

300M Run

600/400 Pounds of Wallballs

200M Run

300/200 Pounds of Wallballs

 

Round 1 Example (There will be a Guide on the Board)

Men’s Options (40 @ 30#, 60 @ 20#, 80 @ 14, 120 @10)

Women’s Options (40 @ 20#, 60 @ 14#, 80 @ 10, 100 @8)

 

You must use the same weight during each round, but you may switch weights for each round

 

Skill Work: Rope Climbs

Normal, Legless & Weighted

 

Core: 3 Rounds

25 Plate Rainbows (15/10)

30 Second Elbow Plank