30 Apr, 2020
CFC AHW 4.30.20
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Metcon
EMOM x 8 mins:
1. 25ft Shuttles
2. 30 secs DUs/Singles
3. 8 Inchworms with a jump in
4. 10 Push Ups + 15 sec Plank Hold
1. 25ft Shuttles
2. 30 secs DUs/Singles
3. 8 Inchworms with a jump in
4. 10 Push Ups + 15 sec Plank Hold
Metcon
Complete 3 rounds of:
10 Double DB Upright Rows
10/side Glute Bride DB Press
20 Weighted Russian Twists
10 Double DB Upright Rows
10/side Glute Bride DB Press
20 Weighted Russian Twists
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 Mins of:
10 Double DB Hang Cleans
20 Single Arm Alternating OH Weighted Lunges
8 Burpee Broad Jump Bear Crawl Back
10 Double DB Hang Cleans
20 Single Arm Alternating OH Weighted Lunges
8 Burpee Broad Jump Bear Crawl Back
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 Mins of:
10 DB Push Jerks
20ft Bear Crawl
8 DB Burpees (one DB in each hand, no jump)
10 DB Push Jerks
20ft Bear Crawl
8 DB Burpees (one DB in each hand, no jump)
Metcon
Complete for quality
10 Side Plank Oblique Thrusts (Left)
30 sec Side Plank (Left)
10 Side Plank Oblique Thrusts (Right)
30 sec Side Plank (Right)
Rest 1 min
10 Up Down Planks
10 Plank Alternating Leg Lifts
60 sec Plank Hold
10 Side Plank Oblique Thrusts (Left)
30 sec Side Plank (Left)
10 Side Plank Oblique Thrusts (Right)
30 sec Side Plank (Right)
Rest 1 min
10 Up Down Planks
10 Plank Alternating Leg Lifts
60 sec Plank Hold