07 Oct, 2020
CFC 10.7.20
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
200m
16 Alternating Jumping Lunges
200m
16 Alternating Jumping Lunges
Metcon (Time)
AQAP complete 3 rounds of:
12 DB Front Squats (35/20)
9 Strict Pull Ups / Ring Rows / DB Rows
6 Burpees
50ft Bear Crawl or 50 Mountain Climbers
12 DB Front Squats (35/20)
9 Strict Pull Ups / Ring Rows / DB Rows
6 Burpees
50ft Bear Crawl or 50 Mountain Climbers
Time Cap: 15 mins
Metcon
EMOM x 5 mins:
10 Flutter Kicks
10 sec Hollow Hold
10 Scissor Kicks
10 sec hollow Hold
10 Flutter Kicks
10 sec Hollow Hold
10 Scissor Kicks
10 sec hollow Hold
