CFM: Wednesday, May 17th, 2017

CFM: Wednesday, May 17th, 2017

 

Warm-up: 2 Rounds

1-Minute Jump Rope

10 PVC Pass Throughs

5 Slow Push-ups

 

Pre-Game: 6-Minute Partner AMRAP

Partner 1: 12/9 Calories on Rower/Bike

Partner 2: 10 Dumbbell Thrusters (2 DB’s, you pick the weight)

 

Workout: 5 – 4 – 3 – 2 – 1 Rounds

10 Wallballs (20/14)

2 Bar Muscle-ups (6 Pull-ups)

 

400M Run between Cycles

 

Strength: Deadlifts

Work to a Heavy Double

Feel some weight, stop when the Bar Speed Slows

 

Core: 4 Rounds

16 Plate Rainbows

16 Muffin Toppers