CFC AT HOME

20 MIN AMRAP 20 DOUBLE UNDERS 6 PUSH UPS 12 AIR SQUATS

20 MIN AMRAP
20 DOUBLE UNDERS
6 PUSH UPS
12 AIR SQUATS

FOR TIME 3 ROUNDS 50 SIT UPS 70 ALT LUNGES

FOR TIME
3 ROUNDS
50 SIT UPS
70 ALT LUNGES

FOR TIME 100 BURPEES EVERY 2 MINS PERFORM 2 WALL CLIMBS

FOR TIME
100 BURPEES
EVERY 2 MINS PERFORM 2 WALL CLIMBS

METCON 5 ROUNDS FOR TIME 400M RUN 15 SUPERSTICK FACING BURPEEFINISHER EMOM 6MINS 20 HOLLOW ROCKS

METCON
5 ROUNDS FOR TIME
400M RUN
15 SUPERSTICK FACING BURPEE

FINISHER
EMOM 6MINS
20 HOLLOW ROCKS

METCON 50-40-30-20-10 SIT UP LATERAL JUMP OVER SUPERSTICK 25-20-15-10-5 PUSH UP

METCON
50-40-30-20-10
SIT UP
LATERAL JUMP OVER SUPERSTICK
25-20-15-10-5
PUSH UP

STRENGTH 2 X 10 SPLIT SQUATS (HOLD SOMETHING HEAVY)METCON FOR TIME (TIME CAP 16MINS) 100 HANG SQUAT SNATCH (BROOMSTICK/PVC PIPE) AT 0 AND EVERY 2 MINS PERFORM 2 WALL CLIMB OR 4 INCH WORMS

STRENGTH
2 X 10 SPLIT SQUATS (HOLD SOMETHING HEAVY)

METCON
FOR TIME (TIME CAP 16MINS)
100 HANG SQUAT SNATCH (BROOMSTICK/PVC PIPE)
AT 0 AND EVERY 2 MINS PERFORM 2 WALL CLIMB OR 4 INCH WORMS