23 Mar, 2020
CFC AHW 3.23.20
Metcon
TABATA Jumping Jacks
Metcon
EMOM x 8 Mins:
1. 5 Walk Outs to Push Up
2. 30 sec Mountain Climbers
3. 30 sec Bottom of Squat Hold
4. 30 sec OH Reverse Lunges
1. 5 Walk Outs to Push Up
2. 30 sec Mountain Climbers
3. 30 sec Bottom of Squat Hold
4. 30 sec OH Reverse Lunges
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25 mins:
1 DB Deadlift (25/15)
2 DB Hang Cleans
3 DB Front Squats
4 DB Shoulder 2 Overhead
5 DB Thrusters
6 Burpees
1 DB Deadlift (25/15)
2 DB Hang Cleans
3 DB Front Squats
4 DB Shoulder 2 Overhead
5 DB Thrusters
6 Burpees
Metcon (Time)
AQAP complete:
50 Hollow to Crunch
50 Hollow to Crunch
soup, water bottles, PVC pipe, broom stick or even perform with no weights.