CFM30 – August 02 2025

Wednesday

A) Warm up (5 minutes)

bird dogs x 10

Plank rotations x 10

Quaruped hip ext. x 10/side

Prone shoulder activation drills (90/90’s, I.Y.T’s)

Paloof press x 10/side

B) Part 1:

6 minute stations (2 per station)

max rounds per station

#1

100m run (TF)

5 pull ups / or barbell inverted rows x 8-10

rest 1 minute

#2

15 cal on bike erg

5 DB S2OH

rest 1 minute

#3

50′ reverse sled drag

5 burpees

***if 7-8 people add this one

rest 1 minute

#4

50 double unders or single unders

20 weighted crunch *or cross armed crunched

Saturday 8/2

A) Teams of 2

You Go I Go- AMRAP X 12

5 Box Jumps

100′ Farmers Carry

5 Ball Slams

B) For Time

Break Up However

200 M Ski

1K Run

2K Bike