Welcome back CFM Family! We can’t wait to see you all. Tomorrow will be a little different. We will spend the beginning of each session explaining many things including how we are going to be operating each session from beginning to end. It will all take some getting used to. We will then warm up, workout together and cleanup together. Thank you all for your patience and support through this trying time. The future is bright, let’s embrace the present and move forward. We are going to ease ourselves back into shape after many of us had an exercise layoff (less frequent and intense than before we had to take a break). So lets be careful and patient with our continued fitness journey and make sure we all remain healthy as we progress.
The intention of todays workout is to get a barbell in everybody’s hand and get moving at a moderate weight. Keeping in mind the last 2 days of “Murph” movements and Friday we are programming a half “Murph” (un-weighted), his is a perfect workout to squeeze in the middle and leave us recovered for Fridays half hero WOD.
Core Warm Up
Tabata 4 rounds Each
Hollow Hold – followed by Superman Hold
WOD – for time
100 Barbell Hang Power Cleans (45#/35#)
100 Barbell Strict Press (45#/35#)
100 Barbell Bent Over Rows (45#/35#)
*scaling – scaling barbell weight downward is fine.