CFWS Group Circle Warm Up 30 sec HS Hold 100m Run 10 Squats 200m Run 10 Burpees 100m Run 30 Sec HS Hold
CFWS Group Circle Warm Up 15 Box Step Ups and Step Downs 15 Banded Pull Aparts —–> Inch worm with Push Up <—–
Group Circle Warm Up 10 banded dislocates 100m Row 15 Flutter Kicks 100m Row 10 banded dislocates 100m Row 1:00 Plank Hold Skill
CFWS Group Circle Warm Up 15 Box Dips —-> Inch Worm with Push Up <—- Bear Crawl 200m Run 15 Box Jumps 20
Group Circle Warm Up 3 Rounds 200m Run 15 Wall Squats (facing the wall, arms overhead) 40 sec Plank Hold Strength 15 minutes to
Hellfire “The Seven” CFWS Group Circle Warm Up Workout of the Day “Molly’s 27th Birthday WODÂ and she was born in 1988”
Hellfire @ 7:30am It’s Field Day!! Sleds, Pushes, Pulls and Things! CFWS Group Circle Warm Up Workout of the Day Complete
CFWS Group Circle Warm Up Whatever Mitch has up his sleeve! 🙂 Good Luck! Strength 20 minutes to complete: Back Squat 5 x
CFWS Group Circle Warm Up Strength Clean & Jerk 8 min EMOM perform 1-2 reps at a heavy-ish/challenging weight Workout of
Group Circle Warm Up 5 quick rounds 10 air squats 10 sit ups 30 ft of quick high knees 3 inch worms with push