Sept 1 2022
CFA METCON (LEVEL 1)
Metcon (Time)
10 rounds:
10 DB bench press or hand release pushups
10 situps
10 DB bench press or hand release pushups
10 situps
13 min cap
CFA METCON (LEVEL 2)
Metcon (Time)
10 rounds:
10 DB bench press (50/35)
10 weighted situps (20/14)
10 DB bench press (50/35)
10 weighted situps (20/14)
13 min cap
Weightlifting
Deadlift (14 mins to build to a heavy single)
Accessory Work
Metcon
1 round for quality
accumulate 2:00 elbow plank
30 oblique twists
15 V-ups
accumulate 2:00 elbow plank
30 oblique twists
15 V-ups
