CFM: Sunday, April 30th, 2017

Posted by & filed under .

CFM: Sunday, April 30th, 2017

 

Warm-up: 2 Rounds

1-Minute Jump Rope

30 Second Plank

16 Walking Lunge Steps

 

Pre-Game: Parking Lot Sprints

10 Rounds

Gradually Build to a High Intensity

First 3-4 Rounds should build speed

 

Workout: 21-Minute AMRAP

50 Single-Unders (AKA Normal Jump Rope)

10 Burpee Box Jumps (24/20)

50 Single-Unders (AKA Normal Jump Rope)

15 Kettlebell Squat Cleans (24K/16K)

50 Single-Unders (AKA Normal Jump Rope)

20 Dumbbell Snatches (35/25) – 10 Each Arm

 

CRx

Men: Double-Unders / 30” / 32K / 50#

Women: Double-Unders / 24” / 24K / 35#

 

Scoring: Jump Rope DOESN’T Count Towards Reps: 45 Reps per Round

 

Skill: Rope Climbs & Pegboard (Again)

Bodyweight Ninja Fun

Saturday was too spicy for accessories – Let’s try again

 

Core: 2 Rounds

40 AbMat Sit-ups

80 Second 6” Leg Raise