31-07-2024

CF FITNESS

Strength:

Every 2 min for 12 min

Deadlift

Set 1-2: 10 reps @50%

Set 3-4: 6 reps @60%

Set 5-6: 5 reps @70%

For time:

Before each round 250m run

21-15-9

deadlift

100/70 kg

30-20-10

Box Jump Over

ULTIMATE BURNOUT

TEAM OF 2
every 6 minutes for 30 minutes

-1000m/750 run together
(one partner is holding medball)

-120/100 wallballs
(in every change perform 5 synchro burpees)

-1000/800m ski/row

-1000/750m run together
(one partner is holding medball)

-40 synchro burpees