15 Jan, 2022
CFC 1.15.22
Metcon
Dynamic Warm Up:
High Knees
Butt Kicks
Ballerina Walk
Ballerina Walk on Hells
High Skips
Lunge and Twist
Shoo the Chickens
Inchworm
High Knees
Butt Kicks
Ballerina Walk
Ballerina Walk on Hells
High Skips
Lunge and Twist
Shoo the Chickens
Inchworm
Metcon
5 mins of Dodgeball!
1 Burpee for getting hit or if your ball is caught
5 Burpee Penalty if you hit someone above the shoulders.
1 Burpee for getting hit or if your ball is caught
5 Burpee Penalty if you hit someone above the shoulders.
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 25 mins:
1000m Run (together)
100 DUs
75 T2B / HKR / Toes to Post
50 Burpees over Partner holding Plank
25 Devil’s Thrusters (35/20)
1000m Run (together)
100 DUs
75 T2B / HKR / Toes to Post
50 Burpees over Partner holding Plank
25 Devil’s Thrusters (35/20)
Divide reps as desired where one works and the other rests except for the run which is completed together
Metcon
EMOM x 5 mins:
10 sec Hollow Hold
5/side Alternating Single Leg v-Ups
10 sec Hollow Hold
5 Hollow to Crunches
10 sec Hollow Hold
10 sec Hollow Hold
5/side Alternating Single Leg v-Ups
10 sec Hollow Hold
5 Hollow to Crunches
10 sec Hollow Hold