CFM: Friday, October 19th, 2017

CFM: Friday, October 19th, 2017


Warm-up: 300M Row

Then close your eyes and chant as a group

Pre-Game: 3 Rounds

16 Walking Lunge Steps

32 Second Elbow Plank


Workout: 4 Rounds

500M Run

40 Wallballs (10/8)

30 Weighted Hanging Knee Raises (20/15)

20 American Kettlebell Swings (16K/12K)

10 Plate Thrusters (45/25)


Between Rounds: 32 AbMat Sit-ups



Run to Short Hills Ave

Then: 2 Rounds

800M Run

600M Run

400M Run


21 GHD Sit-ups After Every Run (7 Total Sets)


Strength: Bench Press

1-Rep Max (You need a spotter)


Core: 4 Rounds

15 GHD Sit-ups

15 GHD Back Extensions