18 Apr, 2020
CFC AHW 4.18.20
Please check your email for the invite to our 9:30am Cadio ZOOM Workout!
Metcon
In 8 mins complete 2-3 rounds of:
2 x 25ft Shuttle (down and back = 1)
30 Sec Standing Straddle
5/side Samson Stretch Hold (3 sec pause)
5/side Half Kneeling Single Arm DB Press
5 No Jump Burpees
2 x 25ft Shuttle (down and back = 1)
30 Sec Standing Straddle
5/side Samson Stretch Hold (3 sec pause)
5/side Half Kneeling Single Arm DB Press
5 No Jump Burpees
Metcon (4 Rounds for reps)
Back to Back EMOMs
EMOM x 6 mins:
1. Max Squat Jumps
2. Max Push Ups
Immediately into…
EMOM x 6 Mins:
1. Max Jumping Lunges
2. Max Dips
EMOM x 6 mins:
1. Max Squat Jumps
2. Max Push Ups
Immediately into…
EMOM x 6 Mins:
1. Max Jumping Lunges
2. Max Dips
If you are entering your score do so as follows:
Round 1 = Total Squat Jumps
Round 2 = Total Push Ups
Round 3 = Total Jumping Lunges (L+R=2)
Round 4 = Total Dips
Round 1 = Total Squat Jumps
Round 2 = Total Push Ups
Round 3 = Total Jumping Lunges (L+R=2)
Round 4 = Total Dips
United In Movement Wod #7 (AMRAP – Rounds and Reps)
AMRAP x 10 mins of:
2-4-6-8-10-12-14… etc…
Single Arm Alternating Devil Press (50/35)
30 DUs
2-4-6-8-10-12-14… etc…
Single Arm Alternating Devil Press (50/35)
30 DUs
Metcon (Time)
AQAP complete:
150 Sit Ups
EMOM complete 25 Russian Twists
150 Sit Ups
EMOM complete 25 Russian Twists