28 Apr, 2020
CFC AHW 4.28.20
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Metcon
Complete 2 sets of:
8/side Bulgarian Split Squats
Rest 10 secs
8/side DB Single Leg Deadlifts
Rest 10 secs
8/side Bird Dogs
Rest 10 secs
4 Tempo Push Ups (2121)
8/side Bulgarian Split Squats
Rest 10 secs
8/side DB Single Leg Deadlifts
Rest 10 secs
8/side Bird Dogs
Rest 10 secs
4 Tempo Push Ups (2121)
Deadlift & AMRAP Chipper (2 Rounds for reps)
1 min of Deadlifts or Sit Ups/Hollow to Crunch
Then
AMRAP x 20 mins of:
10 Alternating DB Snatches (35/25)
8 Reverse or Regular Burpees
10 Renegade Rows (Push Up + Left Row + Right Row)
20 Double DB Swings
Then
1 min of Deadlifts or Sit Ups/Hollow to Crunch
Then
AMRAP x 20 mins of:
10 Wall Sit Curl to Press (35/25)
12 DB Thrusters
8 Burpee Box Jumps
20 Single Arm OH Walking Lunges
Then
1 min of Deadlifts or Sit Ups/Hollow to Crunch
Then
AMRAP x 20 mins of:
10 Alternating DB Snatches (35/25)
8 Reverse or Regular Burpees
10 Renegade Rows (Push Up + Left Row + Right Row)
20 Double DB Swings
Then
1 min of Deadlifts or Sit Ups/Hollow to Crunch
Then
AMRAP x 20 mins of:
10 Wall Sit Curl to Press (35/25)
12 DB Thrusters
8 Burpee Box Jumps
20 Single Arm OH Walking Lunges
Then
1 min of Deadlifts or Sit Ups/Hollow to Crunch
For Deadlifts you can use Barbells or Dumbbells
Metcon (Time)
AQAP complete:
100 Plank Thrusts
100 Plank Thrusts
