28 May, 2020
CFC AHW 5.28.20
Please check your email for the invite to the 7:15am & 12:30pm ZOOM workouts!
200m Run Warm Up
Metcon
EMOM x 16 mins:
1. 10 T-Push Ups
2. 200m Run
3. 16 Alternating V-Ups
4. 60 Alternating Toe Taps
1. 10 T-Push Ups
2. 200m Run
3. 16 Alternating V-Ups
4. 60 Alternating Toe Taps
Metcon (Time)
AQAP complete:
400m Walking Lunge
Every 50m complete 8 Jump Squats
400m Walking Lunge
Every 50m complete 8 Jump Squats
Time Cap: 8 mins
Metcon (Time)
AQAP complete 3 rounds of:
200m Run
20 HR Push ups
20 Shoulder Taps
20 Pike Push ups
200m Run
20 HR Push ups
20 Shoulder Taps
20 Pike Push ups
Time Cap: 12 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 Burpees
10 Wall Balls
10 Step Ups
10 Burpees
10 Wall Balls
10 Step Ups
Metcon (Time)
AQAP complete 50 V-Ups
Every break perform 20 sec Plank Hold
Every break perform 20 sec Plank Hold
