24 May, 2020
CFC AHW 5.24.20
Metcon (Time)
3-6-9-12-15
No Push Up Burpee
Wall Plank
200m Run
No Push Up Burpee
Wall Plank
200m Run
For 1 rep of Wall Plank hold plank on hands just under arm’s distance away from wall, step both hands up onto wall at shoulder height then back down to ground.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
20 Rows (DB 50/35 or KB 53/35)
30 Shoulder Press
40 Rows
50 Swings
60 Rows
70 Deadlifts
20 Rows (DB 50/35 or KB 53/35)
30 Shoulder Press
40 Rows
50 Swings
60 Rows
70 Deadlifts
