23 May, 2020
CFC AHW 5.23.20
Please check your email for the invite to the 9:30am ZOOM Wrokout!
Metcon
400m Run
30 Jumping Jacks
20 Alternating OH Reverse Lunges
10 Walkouts ot Push Up
5 No Push Up Burpees
30 Jumping Jacks
20 Alternating OH Reverse Lunges
10 Walkouts ot Push Up
5 No Push Up Burpees
Death by 10m Shuttle (AMRAP – Rounds)
Every minute on the minute complete 1 x 10m shuttle run. Add 1 rep to each minute until you cannot complete the reps needed within the minute.
Metcon (Time)
AQAP complete:
30 KB Swings
15 Burpees
30 KB Swings
15 Tap Push Ups
30 KB Swings
15 Jumping Lunges
30 KB Swings
15 Burpees
30 KB Swings
15 Tap Push Ups
30 KB Swings
15 Jumping Lunges
20 KB Swings
15 Burpees
20 KB Swings
15 Tap Push Ups
20 KB Swings
15 Jumping Lunges
10 KB Swings
15 Burpees
10 KB Swings
15 Tap Push Ups
10 KB Swings
15 Jumping Lunges
Time Cap: 20 mins
Metcon
Complete 3 rounds of:
10 Travelling Plank (Plank Up Downs)
10/side Bear Plank Holds
10 Right Side Plank Hold and Reach Through
10 Right Side Plank Thrusts
10 Sec Right Side Plank Hold at top of Thrust
10 Left Side Plank Hold and Reach Through
10 Left Side Plank Thrusts
10 Sec Left Side Plank Hold at top of Thrust
30 sec Hollow Hold
10 Travelling Plank (Plank Up Downs)
10/side Bear Plank Holds
10 Right Side Plank Hold and Reach Through
10 Right Side Plank Thrusts
10 Sec Right Side Plank Hold at top of Thrust
10 Left Side Plank Hold and Reach Through
10 Left Side Plank Thrusts
10 Sec Left Side Plank Hold at top of Thrust
30 sec Hollow Hold