CFM: Saturday, June 17th, 2017

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CFM: Saturday, June 17th, 2017

 

Warm-up: 2 Rounds

1-Minute Jump Rope

12 Light American Kettlebell Swings

6 Push-ups

 

Pre-Game: 10 Minutes

3 Hang Squat Snatches at Ascending Weights (Build your Workout Bar)

6 Sit-ups (Any Style)

12 Plate Hops

 

Workout:

3 Rounds:

3 Hang Squat Cleans (205/125)

3 Plate Burpees

 

500M Run

 

3 Rounds:

4 Hang Squat Cleans (185/115)

4 Plate Burpees

 

500M Run

 

3 Rounds:

5 Hang Squat Cleans (155/95)

5 Plate Burpees

 

500M Run

 

3 Rounds:

6 Hang Squat Cleans (135/85)

6 Plate Burpees

 

Skill: Ring Work

Toes through to the Rings

Muscle-ups

 

Core: 3 Rounds

20 Weighted Sit-ups

40 Perfect Bicycles