10-03-2025
CF FITNESS
Strength:
Back squat
Every 2 min for 10 min
Set 1: 8 reps 60%
Set 2: 6 reps 70%
Set 3: 4 reps 75%
Set 4: 3 reps 80%
Set 5: 2 reps 85%
For time:(IGYG)
AMRAP 20min
4 thruster
4 ch2b
4 bar facing burpees
45/30kg
Every 5min increase the reps by 2reps for
each exercise
ULTIMATE BURNOUT
Team of 2
AMRAP 10min
500m Ski
Partner A: Meters On Ski
Partner B: Farmers Hold
They Can Change when
the DB/KB Touch the floor
40 x Deadlifts (Split as you wish)
40 x Reverse Lunges (Split as you wish)
Rest 1min
AMRAP 10min
500m Row
Partner A: Meters On Row
Partner B: Dual DB OH Hold
They Can Change when
the DB/KB Touch the floor
40 x Front Squats (Split as you wish)
40 x Dual DB Push Press (Split as you wish)
Rest 1min
AMRAP 10min
1000m Bike
Partner A: Meters On Bike
Partner B: Push up Hold
They Can Change whatever they want
40 x Sit ups (Split as you wish)
40 x Push ups (Split as you wish)
Share: