25 Sep, 2021
CFC 9.25.21
Metcon
EMOM x 9 mins:
1. 100m Run
2. 8 Down Ups
3. 10 Spiderman Lunges with Thoracic Twist
1. 100m Run
2. 8 Down Ups
3. 10 Spiderman Lunges with Thoracic Twist
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 15 mins of:
A – 15/11 Cal Row or 10/8 Cal Assault Bike
B – Amrap of:
10 Plate Ground to Overhead (45/25)
10 Burpees to Plate
10 Plate OH Lunges
10 Plate Off Set Push Ups (5 per side)
A – 15/11 Cal Row or 10/8 Cal Assault Bike
B – Amrap of:
10 Plate Ground to Overhead (45/25)
10 Burpees to Plate
10 Plate OH Lunges
10 Plate Off Set Push Ups (5 per side)
Dumbbell Dumb and Dumber (Time)
AQAP complete 30 rounds of:
1 DB Squat Clean (35/20)
1 DB Hang Squat Clean
1 DB Thruster
1 DB Squat Clean (35/20)
1 DB Hang Squat Clean
1 DB Thruster
Metcon
AMRAP x 3 mins:
3 Tuck Jumps / 6 Jumping Jacks
6 Pike Compressions
3 Tuck Jumps / 6 Jumping Jacks
6 Pike Compressions
Your rest comes after you complete the Row or Bike