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
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