CFM: Sunday, July 9th, 2017

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CFM: Sunday, July 9th, 2017

 

Warm-up: 2 Rounds

200M Row

10 Atomic Sit-ups

5 Repulsive Wormy Push-ups

 

Pre-Game: 5-Minute EMOM

3 Front Squats (45/35) + 5 Push Presses (45/35) + 7 Burpees

 

Workout:

Little Loopy

40 Dumbbell Snatches (35/25)

40 Thrusters (45/35)

 

600M Run (The Large Bush roughly 50M past the 500M Turnaround)

30 Dumbbell Snatches (35/25)

30 Thrusters (45/35)

 

400M Run

20 Dumbbell Snatches (35/25)

20 Thrusters (45/35)

 

200M Run

10 Dumbbell Snatches (35/25)

10 Thrusters (45/35)

 

Strength: Weighted Push-ups

1 and 3-Rep Heavies

Put the FUN in Functional

 

Core: 2 Rounds

40 AbMat Sit-ups

60 Slow Flutter Kicks