4 April 2022
CFA METCON (LEVEL 1)
Metcon (Time)
6 rounds:
15 situps
10 slamball (any #)
15 situps
10 slamball (any #)
10 min cap
CFA METCON (LEVEL 2)
Metcon (Time)
6 rounds:
15 situps
15 slamball (30/20)
15 situps
15 slamball (30/20)
10 min cap
CFA METCON (LEVEL 3)
Metcon (Time)
6 rounds:
15 situps
5 D-ball over shoulder (150/100) [100/75]
15 situps
5 D-ball over shoulder (150/100) [100/75]
10 min cap
CFA STRENGTH (LEVEL 1)
Shoulder Press (15 min to find a 1rm)
CFA STRENGTH (LEVEL 2)
Clean and Jerk (15 min to find a 1rm)
Accessory Work
Metcon
3 sets for quality:
10 bent over row (any #)
15 rear delt flys
1 min rest
10 bent over row (any #)
15 rear delt flys
1 min rest