CFM: Tuesday, June 20th, 2017

Posted June 19, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Tuesday, June 20^th, 2017

Warm-up: 2 Rounds

200M Row

12 Back Rolls

6 Push-ups

Just Fun: 5 Rounds

10 Bench Press (115/75)

200M Run

Workout: 10 Rounds / 1-Minute Rest Between Rounds

30 Double-Unders

5 Thrusters (135/85)

Strength: Done

Peachy

Core: 5 Rounds

12 Evil Wheels

12 Leg Overs

WOD: Friday, August 7th, 2026

Group Dynamic Warmup:

Jumping Jacks – 30 Reps
Sumo inchworm push ups – 5-4-3-2-1 Reps
Banded Shoulder Stretch – 1 Min per side

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Strength: Bench Press (17 Minutes)

Establish a new 1 Rep Max

*Warm Up Rep Scheme:

5 – 5 – 3 – 3 – 1 – 1 – 1 – etc..

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Workout: Every 4 Minutes x 4 Rounds

2 Rounds

24 Double Unders
12 High Plank Plate Step Ups (45)

-in remaining time complete:

Max Calorie Row/Bike/Runner/Ski

*One score: total # of calories accumulated across 4 rounds

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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