24 Apr, 2020
CFC AHW 4.24.20
Please check your email for the invite to our 12:30pm ZOOM workout!
Metcon
In 10 mins complete:
1 min Jumping Jacks
Squat Prep Cycle + 10 Pass Throughs
1 min Jump Taps
Squat Prep Cycle + 10 Pass Throughs
1 min Lateral Line Jumps
1 min Jumping Jacks
Squat Prep Cycle + 10 Pass Throughs
1 min Jump Taps
Squat Prep Cycle + 10 Pass Throughs
1 min Lateral Line Jumps
Metcon
Complete 3 rounds of:
6 Deadlifts to the Knees
6 Full Deadlifts
3/side Single Arm DB Front Squats
3/side Single Arm DB Thrusters
6 Sit Ups
3/side Step Ups
6 Deadlifts to the Knees
6 Full Deadlifts
3/side Single Arm DB Front Squats
3/side Single Arm DB Thrusters
6 Sit Ups
3/side Step Ups
CrossFit Games Fundraiser Workout #3 (Time)
AQAP Complete:
50 DB Deadlifts (50/35)
50 Sit Ups
50 Box Step Ups (24/20)
50 Single Arm DB Thrusters
50 DB Deadlifts (50/35)
50 Sit Ups
50 Box Step Ups (24/20)
50 Single Arm DB Thrusters
Time Cap: 20 mins
Metcon
Complete 3 rounds of:
30 sec Side Plank (R)
30 sec Side Plank (L)
10 Plank Up Downs
20 Bird Dogs
30 sec Side Plank (R)
30 sec Side Plank (L)
10 Plank Up Downs
20 Bird Dogs