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At Home WOD – Saturday June 27th, 2020

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Full Coach Lead Workout by NCFIT

https://vimeo.com/429915716/07feb6aebe

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

12 Air Squats + Max Plank Hold

(No Measure)

Saturday Squats

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – Slow DB Goblet Squats (Heels Elevated)

MIN 2 – Fast DB Goblet Squats (Normal)

MIN 3 – :45 Squat Hold

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 – Air Squats

1:00 – DB Wide Stance DB Russian Swing

1:00 – Double Unders

1:00 – DB “Double Squat” Thrusters*

-Rest 1:00 b/t Sets-

*1 Rep = 2 Squats + 1 Overhead

(Score is Reps)

CFPMOBILITY

Warm-up (No Measure)

Check out today’s CFPMOBILITY from NCFIT and The Ready State!

https://vimeo.com/430504823/ed8d2d6d92