27 Mar, 2020
CFC AHW 3.27.20
Metcon
Complete 3 rounds of:
30 sec High Knees
30 sec Butt Kicks
8/side Rear Foot Elevated Split Squats
8/side Foot on Wall Single Leg Deadlifts
8/side Single Leg Glute Bridge
8/side Side Lying Hip Abductions
30 sec High Knees
30 sec Butt Kicks
8/side Rear Foot Elevated Split Squats
8/side Foot on Wall Single Leg Deadlifts
8/side Single Leg Glute Bridge
8/side Side Lying Hip Abductions
Metcon (Time)
AQAP complete 4 rounds of:
50 Sit Ups (feet anchored)
50 DUs / 100 Singles
500m Run
50 Sit Ups (feet anchored)
50 DUs / 100 Singles
500m Run
Rest 5 Mins
Metcon (AMRAP – Reps)
AMRAP x 5 mins:
DB Squat Clean Thrusters (35/20)
DB Squat Clean Thrusters (35/20)
Aim for 50 reps!
If you have no DBs then you can use a Med Ball or perform Thrusters with loaded shopping bags.
If you have no Jump Rope then complete
50 High Knees (L+R=1)