CFM: Saturday, July 1st, 2017

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CFM: Saturday, July 1st, 2017

 

Warm-up: 2-Minutes of Jump Rope

Followed by: 2 Rounds

20 Step-ups

10 Kettlebell Deadlifts

 

Pre-Game: 8-Minute Cap

Collect Equipment for the Workout

Warm-up your Deadlifts to the 3rd Round Weight

Warm-up your Box Jumps to the 3rd Round Height

 

Workout:

500M – 400M – 300M – 200M – 100M Runs

20 – 16 – 12 – 8 – 4 Box Jumps

10 – 8 – 6 – 4 – 2 Deadlifts

 

Women:

Rx (20 / 20 / 24 / 27 / 30) & (115 / 135 / 155 / 165 / 185)

CRx (20 / 24 / 27 / 30 / 33) & (135 / 165 / 185 / 215 / 235)

 

Men:

Rx (20 / 24 / 27 / 30 / 33) & (185 / 225 / 255 / 275 / 305)

CRx (24 / 27 / 30 / 33 / 36) & (225 / 275 / 315 / 365 / 405)

 

Cool Down Run: Little Loopy

2 Laps in the Wrong Direction

 

Core: 3 Rounds

20 Long Sit-ups

60 Flutter Kicks