CFM: Wednesday, April 5th, 2017

CFM: Wednesday, April 5th, 2017

 

Warm-up: 2 Rounds

200M Row

30 Second Squat Hold

15 Back Rolls

 

Pre-Game: 7-Minute AMRAP

4 Handstand Push-ups

8 Weighted Knee Squats (16K/12K)

12 Walking Lunge Steps

24 Jump Touches (Rig)

 

Workout: 4 Rounds

400M Run

16 Weighted Pistols (16K/12K)

16 Power Cleans (115/75)

 

Alternative Version: 5 Rounds

400M Run

16 Power Cleans (115/75)

 

Strength: Back Squats

7 Sets of 3 – Increasing Weights

Not Too Heavy

 

Core: 4 Rounds

15 Rocky Style Sit-ups

30 Russian Twists