CFM: Friday, August 4th, 2017

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CFM: Friday, August 4th, 2017

 

Warm-up: 500M Row

Then stare blindly ahead


Pre-Game: 5-Minute AMRAP

20 Walking Lunge Steps

15 Weighted Hanging Knee Raises (15/10)

20 Walking Lunge Steps

15 Old School Crunches

 

Workout: 6 Rounds

20 Weighted Step-ups on to a 20” Box (70/50 Total Weight)

15 Overhead Squats (75/55)

10 Burpees

 

Between Rounds: 25 AbMat Sit-ups

 

Cardio: 5 Rounds

500M Run

17 GHD Sit-ups

150/120M Row Sprint

9 GHD Sit-ups

 

Strength: Barbell Curls

6 Sets of 8

Not too heavy, but PERFECT ROM

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions