CFM: Friday, August 18th, 2017

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CFM: Friday, August 18th, 2017

 

Warm-up: 500M Row

Waddle around for a bit


Pre-Game: 3 Rounds

20 Air Thrusters

10 Weighted Hanging Knee Raises (15/10)

5 Burpees

 

Workout: 4 Rounds

35 Wallballs (14/10)

25 Squat Thrust Jumps

15 Power Clean to Overhead (85/60)

 

Between Rounds: 30 Weighted AbMat Sit-ups (15/10)

 

Endurance: 3 Rounds

500M Run

20 GHD Sit-ups

300M Run

15 GHD Sit-ups

15/12-Calorie Bike/Row

10 GHD Sit-ups

 

Strength: Bench Press

7 Rounds of 3

Ascending

 

Core: 5 Rounds

15 GHD Sit-ups

15 GHD Back Extensions