10-07-2024
CF FITNESS
Strength:
Every 1:30 min for 9 min
2 power snatch
(increase every round)
For time:
7 rounds of
10 wall ball
7 sumo h.p
10 box jump
7 power snatch
ULTIMATE BURNOUT
Every 5 for 30 minutes
1. 1000/800m row
2. 21-15-9 kb swings / down ups
3. 1000/800m ski
4. 30-20-10 alt jumping lunges/ alt vups
5. 750/500m run
6. 21-15-9 cal bike / wallballs
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