CFM: Friday, May 5th, 2017

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CFM: Friday, May 5th, 2017

 

Warm-up: 500M Row

Then Wander Aimlessly

 

Pre-Game: 4-Minute AMRAP

5 Toes Touch Pull-ups

20 Second L-Hang

10 Jump Squats

30 Second Squat Hold

 

Workout: 40 – 30 – 20 – 10

Calories on the Rower/Bike*

Dumbbell Snatches (35/25) CRx (50/35)

Dumbbell Thrusters (35/25) CRx (50/35)

 

Between Rounds: 30 Plate Rainbows (15/10)

 

Cardio Option: 5 Rounds

500M Run

15 GHD Sit-ups

50 Double Unders (Capped at 1-Minute)

10 GHD Sit-ups

 

Strength: Bench Press

5 Sets of 5

All Sets at your Working Weight

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions