02-08-2024

CF FITNESS

Skill: hswalk

10 min amrap:

10 wall ball

10 toes to bar

10 m hswalk

rest 2 min

5 min amrap:

5 wall ball

5 toes to bar

5 m hswalk

Strength:

2 sets of

20 bicep curls

20 tricep extension behind head

20 weighted sit ups

45-60 sec plank weighted

ULTIMATE BURNOUT

every 3 for 30

1)buy in 250m run
max cal ski

2) buy in 250m run
max du/su(outside)

3)buy in 250m run
max calories row

4)buy in 250m run
max m.climbers

5) buy in 250m run
max bike