12-11-2024

CF FITNESS

Skill: hswalk

For time:
250 m run before each round
30-25-20-15-10
wall ball
5-10-15-10-5 m
hswalk

Strength:
4 sets of
1. 12 strict ch2b banded
2. 15 skull crushers
3. 30 sec weighted hollow hold

ULTIMATE BURNOUT

“team of 2

amrap 10
80/60 cal row
30 synchro vups
max plate jump squat
(a-block jump squat)

rest 2

amrap 10
80/60 cal ski
30 synchro down ups
max 1 db devil press

rest 2

amrap 10
80/60 cal bike
30 synchro jumping lunges
max hand release pushups”