12 May, 2021
CFC 5.12.21
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 mins:
400m run
3 Navy Seals (Down for Push Up, L Knee to L Elbow, Push Up, Right Knee to Right Elbow, Push Up, Jump and Clap)
10 Air Squats
15 Sit Ups
400m run
3 Navy Seals (Down for Push Up, L Knee to L Elbow, Push Up, Right Knee to Right Elbow, Push Up, Jump and Clap)
10 Air Squats
15 Sit Ups
Metcon
EMOM x 12 mins:
1. Tuck Ups / Hollow to Crunch
2. Renegade Rows (35/20)
3. Supermans (either up and down or hold)
4. DB Thrusters (35/20)
1. Tuck Ups / Hollow to Crunch
2. Renegade Rows (35/20)
3. Supermans (either up and down or hold)
4. DB Thrusters (35/20)
Work for 40-45 secs each min
Metcon
Complete 3 sets of:
10 Diamond Push Ups
10 Flutter Kicks
10 Scissor Kicks
10 Diamond Push Ups
10 Flutter Kicks
10 Scissor Kicks