CFM: Sunday, April 30th, 2017
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
There are currently no active social stickers.