02-07-2025

CF FITNESS

Strength
Every 2min for 10min
Back Squat
1 set= 5 reps 70%
2 set= 3 reps 75%
3 set= 3 reps 80%
4-5 set=2 reps 85%

Workout
3 Rounds of
12 x Power Snatches 50-40/35-25
21 x Wall Balls

Then,

3 Rounds of
250m Run
21 x Burpee Over Bar

ULTIMATE BURNOUT

AMRAP 7min
8/5 x Cal Ski
5-10-15-20….etc
Wall Balls

Rest 1min

AMRAP 7min
8/5 x Cal Row
4-8-12-16-20…etc
Single Arm DB Hang Clean and Jerk

Rest 1min

AMRAP 7min
8/5 x Cal Bike
1-2-3-4-5-…etc
Burpee Box Jump Over

Rest 1min

AMRAP 7min
8 x Trx Row To Jumping Squats
5-10-15-20…etc
Sit ups/ V Ups