CFMV 2.18.20

Anonymous
Tuesday, February 18, 2020 - 01:57
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Warm up:

3:00 Blood Flow

Into

1:00 KB Ankle Stretch

10 DB Lunge Steps

10 Narrow Squats

16 Birddogs

10 half Burpees 

 

Gymnastics skill

AMRAP 3:

Max rope climbs

Rest :30

AMRAP 3

Max Pistols

Rest :30

In a 5 minute window

Build to a max Height Box Jump

 

Conditioning 

E2MOM , Until 110 Burpees is completed 

12/9 Calorie Row/Ski (Damper 5 -> DO NOT Change)
RX+ 15/10 cal

Max Burpees to target w/ Remaining time until complete

*20 min cap

Every 2:00,  upon completing the required calories, you will have the remaining time to get as many burpees as you can done before the 2:00, then you go back to the machine 

Intent: high output, and conditioning.

Body weight movements and just cardio will push the lactic acidosis threshold