CFM: Wednesday, August 16th, 2017

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CFM: Wednesday, August 16th, 2017

 

Warm-up: 2 Rounds

40 Mountain Climbers

20 Walking Lunge Steps

10 Air Squats


Pre-Game: 7-Minute AMRAP

3 Back Squats (Ascending)

7 Wallballs (14/1)

21 Double-Unders (in Lifters)

 

Workout: 5 Rounds / 2-Minute Rest Between Rounds

5 Back Squats (225/135)

10 Rage Balls (30/20 or 16)

15/12 Calories Rower/Bike

 

CRx: 275/165 & 50/30

 

Endurance:

800M Run – 30 Second Rest

500M Run – 20 Second Rest

300M Run – 10 Second Rest

Run to Millburn Ave

 

Core: 4 Rounds

18 Long Sit-ups

72 Flutter Kicks