CFM: Friday, August 11th, 2017

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CFM: Friday, August 11th, 2017

 

Warm-up: 500M Row

Then Emotionally Prepare for the Day


Pre-Game: 5-Minute AMRAP

20 Walking Lunge Steps

5 Power Cleans (Ascending Weights)

 

Workout:

Start With: 2 Rounds

50 Double-Unders

25 AbMat Sit-ups

 

Then: 4 Rounds

400M Run

20 Alternating Bench Pistols (16K/12K) – CRx (Real Pistols)

15 Power Cleans (115/75) – CRx (155/95)

 

Finish With: 2 Rounds

50 Double-Unders

25 AbMat Sit-ups

 

Cardio Option: 6 Rounds

500M Run

16 GHD Sit-ups

30 Double-Unders or 10 Triple-Unders

8 GHD Sit-ups

 

Strength: Floor Presses

Sets of 7

Do it with a Friend and Get a Spot

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions