03 Jun, 2020
CFC AHW 6.3.20
Please check your email for the invite to the 12:30pm ZOOM workout!
200m Run Warm Up
Metcon (2 Rounds for reps)
Complete 2 sets of:
AMRAP x 2 mins:
Push Ups
Rest 1 min
AMRAP x 2 mins:
Jump Squats
Rest 1 min
AMRAP x 2 mins:
Alternating DB Snatches
Rest 1 min
AMRAP x 2 mins:
Alternating Single Leg V-Ups
Rest 1 min
AMRAP x 2 mins:
Burpees
Rest 1 min
Metcon (Time)
4-8-12-16-20
Renegade Rows (each arm)
DB Thrusters
200m Run Buy in and Cash Out
200m Run between sets
Renegade Rows (each arm)
DB Thrusters
200m Run Buy in and Cash Out
200m Run between sets
Time Cap: 20 mins
Metcon
Complete 3 rounds of:
30 sec Side Plank (R)
30 sec Side Plank (L)
10 Travelling Plank
20 Bird Dogs
30 sec Side Plank (R)
30 sec Side Plank (L)
10 Travelling Plank
20 Bird Dogs
