CFK Perform
– 6 x 4 minute intervals
– rest 2 minutes between each interval
A)
30/24 Calories
Then AMRAP
30 Double Unders
3 Wall Walks
B) EMOM
1. 12 Diamond Pushups
2. 12 Dual DB Deadlifts
3. 4 DB Turkish Getups
4. Max Toes-to-Bar
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CFK Fit
– 6 x 4 minute intervals
– rest 2 minutes between each interval
A)
24/20 Calories
Then AMRAP
30 Double Unders or 60 Singles
30 Second Plank
B) EMOM
1. 12 Pushups
2. 12 Dual DB Deadlifts
3. 4 DB Turkish Getups or 12 Goblet Lunges
4. Max Knee Raises or V-Ups or Situps
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