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Saturday CFM30 4/11/20

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Announcements

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* → With each AMRAP, shoot to hold onto the same number of rounds + reps! In the rest, can you add some weight to your backpack?!

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

5 KB (or Backpack) Sumo Deadlift

10 Alt. Lunges

10 Hollow Rocks

5 Russian Swings

Rest 1:00

AMRAP x 3 MINUTES

5 KB (or Backpack) Sumo Deadlift High Pulls

10 Alt. Jumping Lunges

10 Russian Swings

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 KB Sumo Deadlift High Pull

8 Alt. Lunges

6 Tuck-Ups

Rest 1:00

AMRAP x 5 MINUTES

10 Russian Kettlebell Swings

8 Alt. Lunges

6 Tuck-Ups

Rest 1:00

AMRAP x 3 MINUTES

10 American Kettlebell Swings

8 Alt. Lunges

6 Tuck-Ups

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 Backpack Sumo Deadlift High Pull

10 Backpack Front Squats

10 Tuck-Ups

-Rest 1:00-

AMRAP x 5 MINUTES

10 Russian Backpack Swings

10 Backpack Front Squats

10 Tuck-Ups

-Rest 1:00-

AMRAP x 3 MINUTES

10 Backpack Hang Muscle Snatch

10 Backpack Front Squats

10 Tuck-Ups

Optional Finisher

Metcon (No Measure)

3 SETS

20 Leg Lifts

20 Hollow Flutter Kicks (1R/1L = 1Rep)

20 Russian Twists (1R/1L = 1 Rep)

-Rest as needed b/t Sets-