18 Dec, 2020
CFC 12.18.20
Metcon
EMOM x 12 mins:
1. 100m Run
2. 12 Wide Leg Good Mornings
3. 10 Wide Leg Walkouts (no push ups)
4. 12 Spiderman Lunges with a Twist
1. 100m Run
2. 12 Wide Leg Good Mornings
3. 10 Wide Leg Walkouts (no push ups)
4. 12 Spiderman Lunges with a Twist
Metcon (Time)
AQAP complete:
7 "Macho Man" Complexes
30 DB Deficit Push Ups
5 "Macho Man" Complexes
30 DB Deficit Push ups
3 "Macho Man" Complexes
7 "Macho Man" Complexes
30 DB Deficit Push Ups
5 "Macho Man" Complexes
30 DB Deficit Push ups
3 "Macho Man" Complexes
Macho Man Complex:
3 DB Power Cleans
3 DB Front Squats
3 DB Shoulder to Overhead
Time Cap: 20 mins
TABATA Side Planks
