Mar 172008
Attention CFC Athletes: for today’s workout, we will be working athletes through in groups of 4.
In this workout you move from each of 4 stations after a minute. This is a 4-minute round, after which a one-minute break is allowed before repeating. You will repeat the round 4 times. The stations are:
Jumping Pull-ups (reps)
GHD Sit-ups (reps)
KB Swings (m:55lb,f:35lb) (reps)
Row for calories (calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete(s) must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post total score to comments.
CFCMatt
Darlene
Total 371 (25lb kb)
Total 354 (15lb kb)
Row 16 15 15 18
JPU 28 21 20 20
GHD 30 27 25 25
KBS 25 24 20 20 (55 lbs)
Total:349
total 302(45lb kb)