05 May, 2020
CFC AHW 5.5.20
Please check your eail for the invite to our 7:15am & 12:30pm ZOOM Workouts! Also don’t forget to reply if you are intersted in attending our 5:30pm workout at Shelly Bay Park!
Metcon
Complete 2 rounds of:
200m Run or 30 Lunges
10 Alternating Step Ups (down in 3 secs)
5 Tempo Push Ups (3131)
200m Run or 30 Lunges
10 Alternating Step Ups (down in 3 secs)
5 Tempo Push Ups (3131)
Metcon
AMRAP x 5 mins (Warm Up Pace):
15 Plank to Squats
10 Dips
5 HSPUs
15 Plank to Squats
10 Dips
5 HSPUs
Metcon
EMOM x 8 mins:
8 Bent Over Rows
8 Clean & Jerks
8 Deficit Push Ups
(Should have about 20 secs rest each minute)
8 Bent Over Rows
8 Clean & Jerks
8 Deficit Push Ups
(Should have about 20 secs rest each minute)
Metcon (AMRAP – Reps)
AMRAP x 10 mins:
Devil Thrusters
Devil Thrusters
Devil’s Press right into Thruster
TABATA Side Planks
Metcon
Cool Down Stretch:
1 min Standing Straddle
1 min/side Twisted Cross
1 min Low Dragon (Right)
1 min Pigeon (Right)
1 min Low Dragon (Left)
1 min Pigeon (Left)
1 mins Puppy Dog
1 min Standing Straddle
1 min/side Twisted Cross
1 min Low Dragon (Right)
1 min Pigeon (Right)
1 min Low Dragon (Left)
1 min Pigeon (Left)
1 mins Puppy Dog
