30 Mar, 2020
CFC AHW 3.30.20
Metcon
TABATA Jump Rope
Metcon
Complete 2 rounds of:
30 secs/side Bulgarian Split Squats
30 secs/side Single Leg Deadlifts
30 secs Downward Dog to Push Ups
30 secs/side Bulgarian Split Squats
30 secs/side Single Leg Deadlifts
30 secs Downward Dog to Push Ups
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
2-4-6-8-10-12-14…etc
Alternating DB Snatch (total)
Push Ups
20 DUs / 20 Singles or 100m Run
2-4-6-8-10-12-14…etc
Alternating DB Snatch (total)
Push Ups
20 DUs / 20 Singles or 100m Run
Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
2-4-6-8-10-12-14…etc
Devil’s Press
DB Step Ups
20 DUs / 20 Singles or 100m Run
2-4-6-8-10-12-14…etc
Devil’s Press
DB Step Ups
20 DUs / 20 Singles or 100m Run
Rx+ – 50/35
Rx – 35/25
For Step Ups L+R = 2
If no Jump Rope then perform the run or 20 Lateral Hops (L+R = 1)
Rx – 35/25
For Step Ups L+R = 2
If no Jump Rope then perform the run or 20 Lateral Hops (L+R = 1)
Metcon
TABATA Hollow to Crunch
Rx – 35/25
For Snatches L+R = 2
If no Jump Rope then perform the run or 20 Lateral Hops (L+R = 1)