17-07-2024

CF FITNESS

Strength:

Every 2 min for 10 min

Squat snatch

Set 1: 5 reps @ 50%

Set 2: 4 reps @60%

Set 3: 3 reps @70%

Set 4: 2 reps @80%

Set 5: 1 rep 90%

For time:

4 rounds of

5 squat snatch

10 wall ball

15 down ups

250 m run with the ball

ULTIMATE BURNOUT

Happy Burpee Wednesday
AMRAP 5min
20-25 x Burpees
Max Calories Bike

Rest 1min

AMRAP 5min
20-25 x Burpees
Max Cal Row

Rest 1min

AMRAP 5min
20-25 x Burpees
Max Cal Ski

Rest 1min

AMRAP 5min
20-25 x Burpees
Max Reps Wall Balls

Rest 1min

AMRAP 5min
20-25 x Burpees
Max Reps Sit ups

Rest 1min

AMRAP 5min
500m Run
Max Reps Burpees