27 April 2022
CFA METCON (LEVEL 1)
Metcon (AMRAP – Rounds and Reps)
3 sets/2:00 rest
3 min AMRAP:
30 jump rope or jumping jacks
6 KB swings
9 mountain climbers (per side)
3 min AMRAP:
30 jump rope or jumping jacks
6 KB swings
9 mountain climbers (per side)
pick up each AMRAP where you left off
CFA METCON (LEVEL 2)
Metcon (AMRAP – Rounds and Reps)
3 sets/2:00 rest
3 min AMRAP:
30 DU
3 hang power cleans (155/105)
3 wall walks
3 min AMRAP:
30 DU
3 hang power cleans (155/105)
3 wall walks
pick up each AMRAP where you left off
Core Work
Metcon
side plank: tabata (switch sides each round)
-then on your own time…-
Strict T2B or strict leg raises: 3×10/1:30 rest
-then…-
hanging L-sit or Elbow plank: 3 sets to failure/1:30 rest
