Menu

Tuesday CFM30

0 Comments

Announcements

Virtual Wine and WOD- Friday April 10 6pm

Virtual Coffee and Mobility – Saturday April 11 at 9am

Virtual Trivia Night- Friday April 17 8pm (tentative)

CFM physical location will remain closed through April 14 as recommended by the Governor. We will continue to assess the situation and will re-open when able. However, continue training at home with your CFM coach!
We can’t wait to give you all a big hug!

CrossFit Murfreesboro – CFMHIIT

**HOME HIGHLIGHTS**

*Athlete Goal @ Home* → The goal is to see how far you can get within 16 minutes! Remember though, after every set of Backpack hang power cleans & Up-Down Backpack Jump Overs, hit that 200m Run or 1:00 cardio of your choice … Jump Rope, Jumping Squats/Lunges, High Knees, etc.

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5/5 Single Leg Box Squats*

MIN 2 – 30 DB Hollow Flutter Kicks (1R/1L = 1 Rep)

*Athlete can sub 10 reps of controlled Narrow Stance Squats

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

10-15-20-25…and so on

DB Hang Power Cleans

Box Jump Overs

*After each set, run 200m

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

10-15-20-25…and so on

Backpack Hang Power Cleans

Up-Down Backpack Jump Overs

*200m Run (or 1:00 cardio of your choice) after each full set

(Score is Rounds + Reps)