08 Jan, 2022
CFC 1.8.22
Metcon (Time)
AQAP with a partner complete:
200 Mountain Climbers
100 Box Jumps (24/20)
80 KBS (53/35)
80 Weighted Sit Ups (20/14)
20 Rope Climbs / Pull to Stands
200 Mountain Climbers
100 Box Jumps (24/20)
80 KBS (53/35)
80 Weighted Sit Ups (20/14)
20 Rope Climbs / Pull to Stands
All while doing completing: 3200m Run
Metcon
EMOM x 6 mins:
1. 10 sec Plank Hold + 5 Traveling Plank + 10 Plank Thrusts + 10 sec Plank Hold
2. 10 Sec Holllow Hold + 10 Alternating Single Leg V-Ups + 10 sec Hollow Hold
1. 10 sec Plank Hold + 5 Traveling Plank + 10 Plank Thrusts + 10 sec Plank Hold
2. 10 Sec Holllow Hold + 10 Alternating Single Leg V-Ups + 10 sec Hollow Hold
One person working on the chipper movements while the other partner works on the run. Switch whenever you feel necessary. Once the run is compete, partners go back and forth on the remaining work. All work can be divided as desired.