18 May, 2021
CFC 5.18.21
Metcon
Complete 3 rounds of:
100m Run
10 Spiderman Lunges with a Thoracic Twist
10 Cossack Squat Stretches
5 Down Ups
100m Run
10 Spiderman Lunges with a Thoracic Twist
10 Cossack Squat Stretches
5 Down Ups
Metcon (Time)
AQAP complete:
15 DB Ground to Overhead (50/35)
25 Air Squats
800m Run
12 DB G2O
20 Air Squats
400m Run
9 G2O
15 Air Squats
200m Run
(single DB)
15 DB Ground to Overhead (50/35)
25 Air Squats
800m Run
12 DB G2O
20 Air Squats
400m Run
9 G2O
15 Air Squats
200m Run
(single DB)
Time Cap: 15 mins
Metcon (Time)
10-8-6-4-2
Strict Pull Ups / Ring Rows
15/10 Push Ups after each set
Strict Pull Ups / Ring Rows
15/10 Push Ups after each set
Rest 3 mins
2-4-6-8-10
Strict Pull Ups / Ring Rows
15/10 Push Ups after each set
Time Cap: 15 mins
