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at CFN looks like...

Warm Up
Spend 5 minutes doing your favorite stretch or cardio

Partner med ball warm up


A.)
8 minute AMRAP @ 75% effort

AB 1 mile
30 twisting mountain climbers
:30 wall sit

REST 4 MINUTES

B.)
8 minute AMRAP at 75% effort

50 weighted single unders
20 NPU burpees
:30 L sit

REST 4 MINUTES

C.)
8 minute AMRAP @ 75% effort

Row 750 m
10 KB sumo deadlifts
:30 table top hold

REST 4 MINUTES

D.)
8 minute AMRAP @ 75% effort

100 m shuttle run
10 SA DB thrusters/side
:15 active bar hang x 2

REST 4 minutes

Mobility
Spend the remainder of class using the lacross balls or rollers to handle your business. Ask a coach for ideas!



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