20 Aug, 2020
CFC 8.20.20
There will be no 5:45pm Cardio Class today!
Metcon
Complete 3 rounds of:
10 Bulgarian Split Squats + 10 sec hold at parallel (Right)
10 Bulgarian Split Squats + 10 sec hold at parallel (Left)
20 sec Oblique Dips + 20 sec Hold (Right)
20 sec Oblique Dips + 20 sec Hold (Left)
10/side Box Step Ups
20 Supermans
10 Bulgarian Split Squats + 10 sec hold at parallel (Right)
10 Bulgarian Split Squats + 10 sec hold at parallel (Left)
20 sec Oblique Dips + 20 sec Hold (Right)
20 sec Oblique Dips + 20 sec Hold (Left)
10/side Box Step Ups
20 Supermans
Time Cap: 15 mins
Metcon (Time)
AQAP complete:
60 Banded Box Hamstring Curls (30 per leg)
600m Run
50 Alternating Jumping Lunges
400m Run
40 Hand Release Push Ups
200m Run
60 Banded Box Hamstring Curls (30 per leg)
600m Run
50 Alternating Jumping Lunges
400m Run
40 Hand Release Push Ups
200m Run
Time Cap: 15 mins
Metcon (Time)
Complete 3 rounds of:
20 Alternating Lunge Steps
15 Travelling Planks
20 Alternating Lunge Steps
20 Cross Body Alt Mountain Climbers (L+R=1)
20 Alternating Lunge Steps
15 Travelling Planks
20 Alternating Lunge Steps
20 Cross Body Alt Mountain Climbers (L+R=1)
Time Cap: 10 mins