17 Oct, 2020
CFC 10.17.20
Metcon (Time)
With a partner complete 40 rounds of:
5 Wall Balls (20/14)
3 Burpee Box Jumps (24/20)
1 Renegade Devil’s Press (35/20)
5 Wall Balls (20/14)
3 Burpee Box Jumps (24/20)
1 Renegade Devil’s Press (35/20)
Metcon
EMOM x 12 mins:
1. 10 sec Plank Hold + 10 Mountain Climbers + 10 Plank Thrusts
2. 10 sec Hollow Hold + 10 Single Leg V-Ups + 10 sec Hollow Hold
3. 10 sec Oblique Plank Hold (L) + 10 Oblique Thrusts (L) + 10 sec Oblique Hold (L)
4. 10 sec Oblique Plank Hold (R) + 10 Oblique Thrusts (R) + 10 sec Oblique Hold (R)
1. 10 sec Plank Hold + 10 Mountain Climbers + 10 Plank Thrusts
2. 10 sec Hollow Hold + 10 Single Leg V-Ups + 10 sec Hollow Hold
3. 10 sec Oblique Plank Hold (L) + 10 Oblique Thrusts (L) + 10 sec Oblique Hold (L)
4. 10 sec Oblique Plank Hold (R) + 10 Oblique Thrusts (R) + 10 sec Oblique Hold (R)
Partners alternate between completed rounds. Every 5 mins (starting at the 5 min mark) both partners run 200m together.