11 Dec, 2020
CFC 12.11.20
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
5 Burpees
10 Hand Release Push ups
15 Air Squats
20 Alternating Lunges (10/leg)
5 Burpees
10 Hand Release Push ups
15 Air Squats
20 Alternating Lunges (10/leg)
Metcon (Time)
AQAP complete:
50-40-30-20-10 DUs / 2 x Singles
10 Renegade Rows (35/20) each round
25-20-15-10-5 DB Deficit Push Ups
100m Run after each round
50-40-30-20-10 DUs / 2 x Singles
10 Renegade Rows (35/20) each round
25-20-15-10-5 DB Deficit Push Ups
100m Run after each round
Time Cap: 15 mins
Metcon
EMOM x 5 mins:
10 sec Plank Hold
5 Travelling Planks
10 sec Plank Hold
5/side Plank Hold Shoulder Taps
10 sec Plank Hold
5 Travelling Planks
10 sec Plank Hold
5/side Plank Hold Shoulder Taps
