11 aug 2022
CFA METCON (LEVEL 1)
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
10 situps
1 wall walk
50 jump rope
20 situps
2 wall walk
50 jump rope
30 situps
3 wall walks
50 jump rope
Etc…
10 situps
1 wall walk
50 jump rope
20 situps
2 wall walk
50 jump rope
30 situps
3 wall walks
50 jump rope
Etc…
CFA METCON (LEVEL 2)
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
10 weighted situps (20/14)
2 wall walk
30 Double under
20 weighted situps
4 wall walk
60 DU
30 weighted situps
6 wall walks
90 DU
Etc…
10 weighted situps (20/14)
2 wall walk
30 Double under
20 weighted situps
4 wall walk
60 DU
30 weighted situps
6 wall walks
90 DU
Etc…
Weightlifting
Metcon (Weight)
Superset: 3 sets/1:30 rest after each full set
3 deadlifts (65-75%)
10 DB strict press (any #)
3 deadlifts (65-75%)
10 DB strict press (any #)
On each set of deadlifts have a nice controlled 3 second hold at the top, then a nice controlled 3 seconds on the way down.
Metcon
Metcon (Time)
For time:
20 calorie assault bike
10 burpees
20 calorie assault bike
10 burpees
Yes i know we dont have alot of assault bikes. Dont try to get out of this workout, just try to sprint through it. Its quick, so once someone gets done on the bike, get ready to send it.
Looking forward to seeing your times on this one.