18 Jan, 2021
CFC 1.18.21
Metcon (Time)
AQAP complete 3 rounds of:
400m Sprint
Rest 1:1
400m Sprint
Rest 1:1
Time Cap: 15 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
21-15-9
Wall Balls (20/14)
Assault Bike Calories
21-15-9
Wall Balls (20/14)
Assault Bike Calories
Metcon
EMOM x 6 mins:
1. 10 sec Plank Hold + 10 Travelling Planks + 10 sec Plank Hold
2. 10 sec Hollow Hold + 10 Alternating Single leg V-Ups + 10 sec Hollow Hold
1. 10 sec Plank Hold + 10 Travelling Planks + 10 sec Plank Hold
2. 10 sec Hollow Hold + 10 Alternating Single leg V-Ups + 10 sec Hollow Hold
