05 Feb, 2022
CFC 2.5.22
Metcon (Time)
AQAP with a Partner complete 3 rounds each of:
250m Row
200m Run
250m Row
200m Run
One Partner Rows while the other Runs. Switch when both are finished. Each partner completes 3 Rows and 3 Runs.
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 30 mins of:
30 Wall Balls (20/14)
30 SDHP (75/55)(53/35)
30 Box Jumps (24/20)
30 Push Presses (75/55)(35/20)
30 Cal Row
30 Deficit Push Ups
30 Back Squats (75/55)(35/20)
30 Wall Balls (20/14)
30 SDHP (75/55)(53/35)
30 Box Jumps (24/20)
30 Push Presses (75/55)(35/20)
30 Cal Row
30 Deficit Push Ups
30 Back Squats (75/55)(35/20)
Divide reps as desired as long as one works while the other rests.
Metcon
Partner AMRAP x 6 mins:
A – 6 Ab Mat Sit Ups
B – Holds plank
A – 6 Ab Mat Sit Ups
B – Holds plank
When A completes Sit Ups, they run to tap B on the shoulder. Be comes out of plank and runs to Ab Mat to complete the 6 Sit Ups while A holds plank. Continue as so for the 6 mins.
