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Sunday CFM30 4/12/20

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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* → Recovery-style workout today- take this one at a more conservative pace, and focus on QUALITY over speed. 1:30 run might even look like a walk or super slow Lunges to keep the heart rate under control.

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

:30 Run, Bike or Row

5 Side Plank Rotations/Side

10 Air Squats

10 Bent Over Row

Workout

Metcon (No Measure)

AMRAP x 16 MINUTES

FOR QUALITY

18/16 Cal Row

:30 Star Side Plank L Side

:30 Star Side Plank R Side

20 Air Squats

10 DB Bent Over Rows

(No Measure)

Workout – HOME

Metcon (No Measure)

AMRAP x 16 MINUTES

1:30 Bike, Row, Run, Ski, etc.

:30 Star Side Plank L Side

:30 Star Side Plank R Side

20 Air Squats

10 Backpack Bent Over Rows

(No Measure)

Optional Finisher

Warm-up (No Measure)

3:00-5:00 Yoga Flow

Down Dog

Up Dog

Child’s Pose

(No Measure)