CFD workout for 06/23/20


CFD workout for 06/23/20


Warm Up:

2 Rounds

Staggered Stance Bodyweight good morning x 10 each leg

20 High Knees

10 Alt. Bird Dogs

10 ea/Side Plank Hip Raises

2 Rounds:

10 Sumo DB or KB Deadlifts

10 ea/side Bodyweight Renegade Rows


10 Rounds for Time ( 18 Min Cap)

5 Suitcase Deadlifts each side (KB or DB)

5 Each Side Renegade Rows (no Pushups)

5 Hollow Snaps

10 Alt. Russian Twists w/DB or KB

*Perform all 5 renegade row reps on 1 side before switching to the other side


1:00 each of Hamstring Smashing on a bar (load a light pair of weights to elevate the bar off the ground)

1:00 of Standing forward fold

3:00 of Clean yo Stuff!