23 Apr, 2020
CFC AHW 4.23.20
Please check your email for invite to our 7:15am & 12:30pm ZOOM workouts!
TABATA Jump Rope
Metcon
Complete 2 rounds of:
10 Rope Pass Throughs
10 Rope Helicopters
10 Rope OH Alternating Lunges
5 Walkouts to Push Up with a jump in
10 Rope Pass Throughs
10 Rope Helicopters
10 Rope OH Alternating Lunges
5 Walkouts to Push Up with a jump in
Metcon
EMOM x 12 mins:
1. 10 DB Power Cleans into Front Rack hold
2. 10 DB Suitcase Reverse Lunges into SC Hold
3. 10 Push Ups then Max Plank Hold
1. 10 DB Power Cleans into Front Rack hold
2. 10 DB Suitcase Reverse Lunges into SC Hold
3. 10 Push Ups then Max Plank Hold
Legs Gone Bad 2 (Time)
AQAP complete:
150 Jump Squats + 2 Alternating Jump Lunges
(1 rep = 1 Jump Squat + Jump Lunge Left + Jump Lunge Right)
150 Jump Squats + 2 Alternating Jump Lunges
(1 rep = 1 Jump Squat + Jump Lunge Left + Jump Lunge Right)
Time Cap: 16 mins
Metcon
For quality complete:
100 Alternating Mountain Climbers (total)
100 Alternating Mountain Climbers (total)
Left knee touches Right elbow, Right knee touches Left elbow, etc…
