CFM: Sunday, May 14th, 2017

Posted May 13, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Sunday, May 14^th, 2017

Warm-up: 2 Rounds

40 Mountain Climbers

25 Jumping Jacks

10 Jumping Pull-ups

Pre-Game: Dog Sled Relays

2 Sleds (1 Heavier / 1 Lighter)

Push in 1-Direction then Exchange

Minimum o f6 Lengths per Person

Workout: 3 Rounds

400M Run

30 Deadlifts (115/75)

20 Bar Over Burpees

10 Ground-to-Overheads

Strength: Farmer’s Carries

10M For Max Weight

Core: 2 Rounds

50 AbMat Sit-ups

100 Second 6” Leg Raise

WOD: Tuesday, March 21st, 2023 (Burpee Day 51)

Warm-up: Group Dynamic

Plate Squat Tabata – 2 Minutes
:20s bottom of squat hold w/ plate – :10s of plate squats
Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway (150M Air Runner)
5 Front Squats (ascending weights)
10 V-Ups

*Front squats come from the floor

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Workout: For Time

Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds

8 Toes to Bar
10 Front Squats (135/95)
12 Burpees to target (pull up bar)

*Loop scaling options:

2000 Meter Row OR 3600 Meter Bike

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Cardio Option: For Time

Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds

8 Toes to Bar
24 KB/DB Goblet Squats (24K/16K)
12 Burpees to target (pull up bar)

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Core: 4 Rounds

10 Banded Paloff Press
10 Banded Rotations

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