CFM: Wednesday, July 5th, 2017

Posted July 4, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Wednesday, July 5^th, 2017

Warm-up: 2 Rounds

200M Row

30 Second Squat Hold

30 Second Elbow Plank

Pre-Game: 4 Rounds

200M Run

10 Jump Squats

5 Squat Snatches (your call)

Workout: 13-Minute AMRAP

6 Plate Burpees (45’s)

12 Front Lunges (24K/16K Kettlebell)

12 Squat Snatches (75/55)

Cool Down: Jog

The Pool

Core: 3 Rounds

20 Plate Rainbows

40 Russian Twists

WOD: Thursday, March 30th, 2023 (Burpee Day 60)

Warm-up: Group Dynamic

2 Minutes of movement
:20s of high knees, bodyweight lunges, burpees
Couch Stretch – 1 Minute per side

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Pre-Game: EMOM x 9 Minutes

Min1: :45s Row/Bike/Runner/Ski (increasing intensity)
Min2: 6 Alternating Front Rack Lunges (ascending weights)
Min3: 3 Strict Pull Ups + :10s Chin Over Bar Hold

*Can sub in 5 Ring Rows + :10s Ring Row hold

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Workout: 2 Intervals

AMRAP x 2 Minutes

Max Calorie Row/Bike/Runner/Ski

-Rest :30s-

AMRAP x 6 Minutes

12 Alternating Front Rack Lunges (115/85)
6 Pull Ups

-Rest 2 Minutes and repeat-

*CRX: 3 Bar/Ring Muscle Ups

*4 total scores:

calories for each interval
rounds + reps for each interval

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Cardio Option: 2 Intervals

AMRAP x 2 Minutes

Max Calorie Row/Bike/Runner/Ski

-Rest :30s-

AMRAP x 6 Minutes

12 Alternating DB Lunges (50/35)
6 Pull Ups

-Rest 2 Minutes and repeat-

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Core: 4 Rounds

10 Weighted Hanging Knee Raises (20/15)
30 DB Side Bends (50/35)

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