CFM: Sunday, July 2nd, 2017

CFM: Sunday, July 2^nd, 2017

Warm-up: 2 Rounds

200M Row

16 Walking Lunge Steps

8 Push-ups

Pre-Game: 7-Minute Cap

400M Run

2 Rounds of the Workout at 20% of the Reps

(10 – 8 – 6 – 4 – 2)

Workout: 2 Rounds

50 Wallballs (20/14)

40 Hanging Knee Raises

30 Push Presses (75/55)

20 American Kettlebell Swings (24K/16K)

10 Burpees

800M Palate Cleansing Run Between Rounds

Cool Down Run: Little Loopy

2 Laps in the Wrong Direction

Core: 2 Rounds

30 Heavy Plate Rainbows

70 Second 6” Leg Raise