CFM: Monday, September 4th, 2017 (8:30 & 9:30 ONLY)

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CFM: Monday, September 4th, 2017 (8:30 & 9:30 ONLY)

 

Warm-up: 2 Rounds

1-Minute Jump Rope

10 Rig Squats

5 Push-ups


Pre-Game: 7-Minutes

Find a Partner

4 Alternating Clusters

6 Rig Wallballs

8 Step-ups

 

Workout: Partner*

40 Alternating Clusters (95/65)

400M Run

50 Rig Wallballs (20/14)

400M Run

60 Alternating Box Jumps (24/20)

400M Run

50 Rig Wallballs (20/14)

400M Run

40 Alternating Clusters (95/65)

 

*Mixed Gender Partners: Use Lighter/Lower Ball & Box (Heavier/Higher = CRx-ish)

 

Strength: Stones

20 Second Bear Hug for Max Weight

 

Core: 4 Rounds

15 Long Sit-ups

15 Leg Overs