22-11-2024

CF FITNESS

CORE STRENGTH

Emom 12′:

1. 6 around the world + 15” l-sit

2. 30” weighted hollow

3. 30 russian twists

4. 45” weighted sit ups

Skill: kipping/butterfly pull ups

“CINDY”

Amrap 20 min:

5 pull ups

10 push ups

15 air squat

ULTIMATE BURNOUT

team of 2
amrap 10
i go u go
4 1 arm devil press
10/8 cal ski

rest 2

amrap 10
i go u go
10 kb swings
10/8 cal row

rest 2

amrap 10
i go u go
10/ hand release pushups
15/12 cal bike