03 Mar, 2020
CFC 3.3.20
Metcon
EMOM x 12 mins:
1. L-Sit Hold from bar
2. Plank on paralletes feet on bench (use DB instead)
3. Handstand hold or OH Plate Hold
4. Ring Rows
1. L-Sit Hold from bar
2. Plank on paralletes feet on bench (use DB instead)
3. Handstand hold or OH Plate Hold
4. Ring Rows
Everything is 30 secs of work
Metcon (AMRAP – Rounds and Reps)
AMRAP x 23 mins:
12 Wall Balls
6 Burpee Box Jump Overs
12 HR Push Ups
10 KB Swings
Rest 1 min
12 Wall Balls
6 Burpee Box Jump Overs
12 HR Push Ups
10 KB Swings
Rest 1 min