300
CompTrain
Home Alone (AMRAP – Rounds and Reps)
AMRAP 19:
12 Burpees
25 Air Squats
12 Burpees
25 Air Squats
CFB Metcon
Warm-up
6:00
Run 400m once
Then rounds
10 pace bear crawl
:30 bar hang
5 air squat
10 sit-ups
Run 400m once
Then rounds
10 pace bear crawl
:30 bar hang
5 air squat
10 sit-ups
Mobility
:30 Sampson each side
1:00 foam roll hip flexors
X3
1:00 foam roll hip flexors
X3
Weightlifting
Back Squat (5-5-5-5-5)
60% Across
Metcon
300 Reps (Time)
For time
300 total reps:
KB swings 44/26#
Goblet Squats
SDHP
RX+ = 53/35#
300 total reps:
KB swings 44/26#
Goblet Squats
SDHP
RX+ = 53/35#
