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Friday CFM30

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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* → Use the first round to set the pace for the rest of the workout! Start slightly more conservative and try to hold on, or even pick up the pace over the 4 rounds!

Warm-up

Warm-up (No Measure)

:30 ON / :30 OFF @ 75-80% Effort (conversational pace)

Movement 1 – Jump Rope (or Backpack Toe Taps)

Movement 2 – Alt Lunges

Movement 3 – Up/Downs

Movement 4 – Sit-Ups

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – MAX Single/Double Unders

MIN 2 – MAX Cal Bike

MIN 3 – MAX Up-Downs

MIN 4 – MAX Sit-Ups

MIN 5 – Rest

(Score is Total Reps)

Workout – HOME

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – MAX Double-Unders or Toe Taps to Backpack

MIN 2 – MAX Alt. Jumping Lunges

MIN 3 – MAX Up-Downs

MIN 4 – MAX Sit-Ups

MIN 5 – Rest

(Score is Total Reps)