11 May, 2020
CFC AHW 5/11/20
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Metcon
Alternating TABATA
Jumping Jacks
Cossack Stretches
Wide Leg Walk Outs to Push Ups
No Jump Burpees
Jumping Jacks
Cossack Stretches
Wide Leg Walk Outs to Push Ups
No Jump Burpees
Metcon
EMOM x 12 mins:
1. 10 Air Squats + 5 Jump Squats
2. 10 Push Ups + 5 Clap Push Ups
3. 10 Sit Ups + 5 V-Ups (Hollow to Crunches)
4. 10 Strict HSPUs + 5 Kipping HSPUs
1. 10 Air Squats + 5 Jump Squats
2. 10 Push Ups + 5 Clap Push Ups
3. 10 Sit Ups + 5 V-Ups (Hollow to Crunches)
4. 10 Strict HSPUs + 5 Kipping HSPUs
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
6 Floor Arnold Presses
6 Weighted Burpees
6 Renegade Row to Gorilla Row (3/arm + 3/arm)
6 Goblet Squats
6 Floor Arnold Presses
6 Weighted Burpees
6 Renegade Row to Gorilla Row (3/arm + 3/arm)
6 Goblet Squats
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
8 Dumbbell Swings
8 Curl to Push Press
8 Romanian Deadlifts
8 Dumbbell Swings
8 Curl to Push Press
8 Romanian Deadlifts
Rest 2 Minutes
Metcon
AMRAP x 8 mins:
10/side Plank Shoulder Taps
10/side Russian Twists
10 Straight Leg Sit Up Press
10/side Plank Shoulder Taps
10/side Russian Twists
10 Straight Leg Sit Up Press
