CFM: Sunday, October 1st, 2017

CFM: Sunday, October 1st, 2017

 

Warm-up: 2 Rounds

40 Mountain Climbers

20 Jumping Jacks

10 Rig Squats


Pre-Game: 6-Minutes

400M Run followed by an AMRAP of:

6 Dumbbell Curls (3 Each Arm)

5 Wallballs

4 Burpee Pull-ups

 

Workout: 4 Rounds

15 – 10 – 5

Barbell Curls (45/35 Bar) – FULL ROM

Push Presses (45/35 Bar)

Kettlebell Taters (16K/12K)*

 

Between Rounds: 500M Run

 

* Russian Swing into a Squat.

Sub Swings than Goblet Squats

 

Strength: Axle Work

Use the Axels and the Beam Bar

Clean & Press for Heaviness

 

Core: 2 Rounds

40 Plate Rainbows

120 Flutter Kicks