19 Nov, 2020
CFC 11.19.20
Metcon
Complete 2 rounds of:
100m Run
10 Wide Leg Good Mornings
5 Walk Outs to a Push Up
10 Spiderman Lunges with a twist
100m Run
10 Wide Leg Good Mornings
5 Walk Outs to a Push Up
10 Spiderman Lunges with a twist
Metcon
Complete 2 sets of:
15/side DB Bulgarian Split Squats
Rest 1 min
12/side DB Single Leg Deadlifts
Rest 1 min
60 sec/side Side Planks
Rest up to 2 mins
15/side DB Bulgarian Split Squats
Rest 1 min
12/side DB Single Leg Deadlifts
Rest 1 min
60 sec/side Side Planks
Rest up to 2 mins
Time Cap: 15 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 Alternating Barbell Back Rack Lunges (45/35)
10 Bar over Burpees
100m Run
10 Alternating Barbell Back Rack Lunges (45/35)
10 Bar over Burpees
100m Run
Metcon (Time)
AQAP accumulate 2 mins Hollow Hold
Time Cap: 5 mins
