CFM: Thursday, May 11th, 2017

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CFM: Thursday, May 11th, 2017

 

Warm-up: 2 Rounds

1-Minute Jump Rope

30 Second Squat Hold

10 Long Sit-ups

 

Pre-Game: 7-Minute AMRAP

3 Back Squats (Ascending Weights)

5 Push-ups

8 Step-ups (24/20)

 

Workout: Partner Workout – 5 Rounds

24 Back Squats (205/125)

30 Handstand Push-ups

36 Box Jumps (24/20)

 

Between Rounds: 400M Run Together

 

Work MUST be split equally, but each round may be done in any order desired

 

Skill: Behind the Neck Jerk

Work up to a comfortable but not Maximal Weight

 

Core: 4 Rounds

30 Second Hollow Rock Hold

16 Muffin Toppers