23 June 2022
CFA METCON (LEVEL 1)
Metcon (Time)
4 rounds:
1:00 of double under or jump rope practice
15 Slamball or Kettlebell swings
1:30 rest
1:00 of double under or jump rope practice
15 Slamball or Kettlebell swings
1:30 rest
16 min cap
CFA METCON (LEVEL 2)
Metcon (Time)
4 rounds:
80 double unders
20 Slamball (30/20)
1:30 rest
80 double unders
20 Slamball (30/20)
1:30 rest
16 min cap
Really push the pace on these, work for that rest period!
CFA METCON (LEVEL 3)
Metcon (Time)
4 rounds:
100 Double unders
10 Dball (100/75)
1:30 rest
100 Double unders
10 Dball (100/75)
1:30 rest
16 min cap
Accessory Work
Metcon
(pick one of these two options)
Option A:
:30 on/:30 off x12 sets (Row, ski, or Bike)
Option B:
12 min AMRAP:
10 weighted situps (any #)
20 oblique twists (10 per side)
10 DB strict press
AMRAP unbroken ring rows
:30 rest