29 Apr, 2020
CFC AHW 4.29.20
Please check your email for the invite toour 12:30pm & 5:15pm ZOOM workouts!
Metcon
200m Run
20 Single Leg Glute Bridge (right)
30 sec Side Plank (right)
10 Jumping Lunges
200m Run
10 Jumping Lunges
30 sec Side Plank (left)
20 Single Leg Glute Bridge (left)
200m Run
20 Single Leg Glute Bridge (right)
30 sec Side Plank (right)
10 Jumping Lunges
200m Run
10 Jumping Lunges
30 sec Side Plank (left)
20 Single Leg Glute Bridge (left)
200m Run
Metcon (3 Rounds for reps)
EMOM x 6 mins of:
1. 30 sec Handstand Hold
2. Max Push Ups
1. 30 sec Handstand Hold
2. Max Push Ups
Rest 2 mins
EMOM x 6 mins of:
1. 30 sec Wall Sit Hold
2. Max Jump Squats
Rest 2 mins
EMOM x 6 mins of:
1. 30 sec Plank Hold
2. Max Hollow to Crunches
Keep count of total:
Push Ups (Rd 1)
JumpSquats (Rd 2)
Hollow to Crunches (Rd 3)
Push Ups (Rd 1)
JumpSquats (Rd 2)
Hollow to Crunches (Rd 3)
Metcon (Time)
25-15-10
Wall Balls (20/14)
Run 400m after each set
Wall Balls (20/14)
Run 400m after each set
Time Cap: 12 mins
Metcon
Complete 3 sets of:
10/side Weighted Dead Bugs
20 sec Weighted Hollow Hold
10/side Bicycle Crunches (L+R=1)
10/side Weighted Dead Bugs
20 sec Weighted Hollow Hold
10/side Bicycle Crunches (L+R=1)
