CFM: Wednesday, July 12th, 2017
CFM: Wednesday, July 12th, 2017
Warm-up: 2 Rounds
1-Minute Jump Rope
30 Second Plank
10 Super Light American Kettlebell Swings
Pre-Game: 8-Minutes
Find a Partner and Claim a Rower/Bike
Followed by:
3 Squat Cleans (Ascending Weights)
6 Push-ups
9 Long & Strong Pulls on the Rower
Workout: 16-Minute Partner AMRAP
Partner 1: 25/20 Calories on the Rower or Bike
Partner 2: AMRAP of
3 Squat Cleans (185/115)
6 Handstand Push-ups
9 AbMat Sit-ups
Score is Total Rounds of the AMRAP
Pick up where the Partner Left Off (Row/Bike is the Timer)
Cool Down: Little Loopy (Twice)
Rain Option
5 Rounds
1-Minute Max Double-Unders/1-Minute Rest
Core: 3 Rounds
20 Hollow Rocks
20 Superman Rocks
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