22 Apr, 2020
CFC AHW 4.22.20
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Metcon
EMOM x 12 mins:
1. 50 Jumping Jacks
2. 5/side Spiderman Lunge w/Thoracic Rotation
3. 5 Downward Dog to Seal (3 sec hold in each)
4. 5 Tempo Push Ups (T31X1) then 10 Sec Plank
1. 50 Jumping Jacks
2. 5/side Spiderman Lunge w/Thoracic Rotation
3. 5 Downward Dog to Seal (3 sec hold in each)
4. 5 Tempo Push Ups (T31X1) then 10 Sec Plank
Metcon (6 Rounds for reps)
Complete 2 sets of:
AMRAP x 2 mins:
6 Single Arm DB Hang Snatch (L)
6 Single Arm OH DB Lunges (L)
6 Single Arm DB Hang Snatch (R)
6 Single Arm OH DB Lunges (R)
Rest 2 mins
AMRAP x 2 mins:
6 Single Arm DB Hang Power C&J (L)
6 Single Arm DB Thrusters (L)
6 Single Arm DB Hang Power C&J (R)
6 Single Arm DB Thrusters (R)
Rest 2 mins
AMRAP x 2 mins:
200m Run
Max Burpees over DB (Lateral)
Rest 2 mins
For scorekeeping, treat each AMRAP as 1 round.
For the running AMRAP only count total Burpees.
For the running AMRAP only count total Burpees.
Metcon
Complete 3 sets of:
20 Bird Dogs
20 Weighted Dead Bugs
20 Bird Dogs
20 Weighted Dead Bugs
