CFM: Sunday, August 13th, 2017

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CFM: Sunday, August 13th, 2017

 

Warm-up: 2 Rounds

200M Row

20 Switches

20 Second Handstand Hold


Pre-Game: Run

Little Loopy as a Groupy

Then 2 Rounds

30 Second Squat Hold

10 Synchronized Push-ups

 

Workout: 3 Rounds

10 Burpees Over the Bar (Not Facing)

20 Deadlifts (135/85)

30 Russian Kettlebell Swings (16K/12K)

40 Overhead Squats (Single Plate 25/15)*

500M Run

 

CRx (185/115) & (24K/16K) & (45/25)… Same Run

*Scaled: Hug the Plate

 

Strength: Weighted Push-ups

Maintain Strict Form

You’re done when you sag in the middle (or get trapped under the plates)

 

Core: 2 Rounds

30 AbMat Sit-ups

120 Second 6” Leg Raise