CFM: Sunday, May 7th, 2017

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CFM: Sunday, May 7th, 2017

 

Warm-up: 2 Rounds

200M Row

20 Back Rolls

 

Pre-Game:

500M Run

25 Squats in the Lot

400M Run

20 Squats

300M Run

15 Squats

200M Run

10 Squats

 

Workout: 3 Rounds

30 American Kettlebell Swings (16K/12K)

20 Shoulder to Overhead (75/95)

10 Bar Over Burpees

 

Between Rounds: 500M Run with (20/15)*

Anyway you want to carry the weight: DB / Plate / Rage Ball…etc

 

CRX: (24K/16K) & (95/65) & (30/20 Carry)

 

Strength: Deadlifts

Deficit – Not too Heavy but enjoy the extra RPOM

 

Core: 2 Rounds

30 Weighted Sit-ups

90 Flutter Kicks