CFC 7.9.22
Metcon (Time)
AQAP complete:
50 Air Squats
50 Sit Ups
25 Push Ups
25 Burpees
100 Box Step Ups
25 Burpees
25 Push Ups
50 Sit Ups
50 Air Squats
50 Air Squats
50 Sit Ups
25 Push Ups
25 Burpees
100 Box Step Ups
25 Burpees
25 Push Ups
50 Sit Ups
50 Air Squats
Time Cap: 20 mins
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins:
Up the Ladder: 2-4-6-8-10-12-14-etc…
Single Arm Devil’s Thrusters
100m Run between rounds
Up the Ladder: 2-4-6-8-10-12-14-etc…
Single Arm Devil’s Thrusters
100m Run between rounds
A completes 2 Devil’s Thrusters (1/arm) while B rests
B then completes 2 Devil’s Thrusters (1/arm) while A rests
A runs 100m whild B rests. Then B runs 100m while A rests.
Then both come back inside and start the round of 4.
Continue up the ladder until 20 mins is up.
B then completes 2 Devil’s Thrusters (1/arm) while A rests
A runs 100m whild B rests. Then B runs 100m while A rests.
Then both come back inside and start the round of 4.
Continue up the ladder until 20 mins is up.
Metcon
TABATA
Flutter Kicks
Scissor Kicks
Flutter Kicks
Scissor Kicks