20 Aug, 2021
CFC 8.20.21
Metcon
EMOM x 18 mins:
1. 40 secs DUs / Singles
2. 40 secs Wide Leg Good Mornings
3. 40 secs Wide Leg Walk Outs to Push Up
4. 40 secs Spiderman Lunges with Thoracic Twist
5. 200m Run
6. Rest
1. 40 secs DUs / Singles
2. 40 secs Wide Leg Good Mornings
3. 40 secs Wide Leg Walk Outs to Push Up
4. 40 secs Spiderman Lunges with Thoracic Twist
5. 200m Run
6. Rest
Dirty 30 (Time)
30 Box Jumps (24/20)
30 Jumping Pull Ups
30 KB Swings (53/35)
30 Walking Lunge Steps (15 each leg)
30 Knees to Elbows
30 Push Press (45/35)
30 Back Extensions
30 Wall Ball Shots (20/14)
30 Burpees
30 DUs
30 Jumping Pull Ups
30 KB Swings (53/35)
30 Walking Lunge Steps (15 each leg)
30 Knees to Elbows
30 Push Press (45/35)
30 Back Extensions
30 Wall Ball Shots (20/14)
30 Burpees
30 DUs
Time Cap: 20 mins
