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Wednesday CFM30 4/8/20

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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* → Keep moving for the :50 of cardio – no matter what movement you are doing! The backpack Ground to Overhead should be unbroken; if needed, add or decrease reps in order to get done by :50. Break the Push-Ups up early! This movement is not one you want to push until failure. Stay strong and push it until the very last rep.

Warm-up

Warm-up (No Measure)

Set up a rower and grab a plate/DB/backpack

EMOM x 3 MINUTES

Min 1 – Legs only row (:30- :45) or High Knees

Min 2 – Arms only row (:30- :45) or Butt Kickers

Min 3 – Full strokes or Sumo Deadlift High Pulls

Into …

EMOM x 4 MINUTES

Min 1 – 10 Ground to OH

Min 2 – 10 Push-Ups + Max Plank

Workout

Metcon (No Measure)

EMOM x 18 MINUTES

MIN 1 – 18/16 Cal Row

MIN 2 – 18 Plate Ground to Overhead

MIN 3 – 18 Push-Ups

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 18 MINUTES

MIN 1 – :50 of Row, Bike, Run (Backpack Optional)

MIN 2 – 18 Backpack Ground to Overhead

MIN 3 – 15 Push-Ups (Backpack Optional)

(No Measure)