CFM: Thursday, July 13th, 2017

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CFM: Thursday, July 13th, 2017

 

Warm-up: 2 Rounds

200M Row

30 Second High Knee Hang

20 Switches

 

Pre-Game: 6-Minute AMRAP

5 Strict Pull-ups

20 Walking Lunge Steps

10 Perfect Push-ups

20 Walking Lunge Steps

 

Workout: 4 Rounds

400M Run

30 Alternating Dumbbell Snatches (35/25)

 

Between Rounds (25 Toes to Bar)

 

CRx (50/35 Dumbbell) or

KB-Rx (24K/16K) – Doesn’t Need to be Alternating

 

Strength: Double Kettlebell Presses

Work to a Heavy Set of 7

 

Core: 4 Rounds

15 Plate Rainbows

30 Second Weighted Plank