At Home WOD – Friday September 4th, 2020
Full Coach Lead Workout by NCFIT
https://vimeo.com/452117794/a3c58ae0e8
Daily-5 Warm-Up
Warm-up (No Measure)
AMRAP x 5 MINUTES
1:00 Cardio Choice
10 Glute Bridge-Ups
10 Alt. Lunges w/ a Twist
(No Measure)
Full-Body Strength
Metcon (Weight)
E2MOM x 10 MINUTES
12 Double DB Deadlift
9 DB Hang Power Clean
6 DB Push Jerks
(Score is Weight)
Full-Body Sprint Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
:30 Cardio Sprint
10 Burpee + Side Shuffle*
5 Hang Power Clean + Jerk
-Rest 1:00-
AMRAP x 5 MINUTES
:30 Cardio Sprint
10 Burpee + Side Shuffle
5 “No Row” DB Manmakers
-Rest 1:00-
AMRAP x 5 MINUTES
:30 Cardio Sprint
10 Burpee + Side Shuffle
5 DB Swings
(Score is Rounds + Reps)
Finisher + CFPMOBILITY
Metcon (No Measure)
3 SETS
20 DB Russian Twists
20 DB Plank Taps
-Rest as needed b/t sets-
(No Measure)
then…
Check out today’s CFPMOBILITY from NCFIT and The Ready State!
FOCUS
Hip Wheel
EQUIPMENT
Ball
2020 09 03