13 Jul, 2021
CFC 7.13.21
Metcon
EMOM x 9 mins of:
1. 15 DB Front Squats
2. 30 Sec Plank Hold
3. 20 Banded Pull Aparts
1. 15 DB Front Squats
2. 30 Sec Plank Hold
3. 20 Banded Pull Aparts
Metcon
Complete 3 rounds of:
10 DB Bench Press
10/side Single Arm DB Bent Over Rows
10 DB Bench Press
10/side Single Arm DB Bent Over Rows
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 KB Swings (53/35)
10 Box Jumps (24/20)
10 Ring Dips / Box Dips
100m Run
10 KB Swings (53/35)
10 Box Jumps (24/20)
10 Ring Dips / Box Dips
100m Run
Metcon
EMOM x 5 mins:
10 Flutter Kicks
10 Scissor Kicks
10 Alt Single Leg V-Ups
10 sec Hollow Hold
10 Flutter Kicks
10 Scissor Kicks
10 Alt Single Leg V-Ups
10 sec Hollow Hold
