26 Nov, 2020
CFC 11.26.20
Metcon
Complete 3 sets of:
10 DB Deadlifts
10 DB Bicep Curls
10 DB Front Squats
10 DB Shoulder to Overhead
10 DB Deadlifts
10 DB Bicep Curls
10 DB Front Squats
10 DB Shoulder to Overhead
Metcon (Time)
AQAP complete 2 rounds of:
50 Wall Balls (20/14)
50 KB Swings (53/35)
50 V-UPs / Hollow to Crunch
50 Medicine Ball Lunges (Held in Front Rack or Overhead)
500/400m Row
50 Wall Balls (20/14)
50 KB Swings (53/35)
50 V-UPs / Hollow to Crunch
50 Medicine Ball Lunges (Held in Front Rack or Overhead)
500/400m Row
Time Cap: 20 mins
Metcon
EMOM x 5 mins:
10 Dragon Thrusts
10 Flutter Kicks
10 Scissor Kicks
10 sec Hollow Hold
10 Dragon Thrusts
10 Flutter Kicks
10 Scissor Kicks
10 sec Hollow Hold
