CFM: Saturday, July 1st, 2017
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
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