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At Home WOD – Wednesday September 2nd, 2020

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Full Coach Lead Workout by NCFIT

https://vimeo.com/452098246/97741a5fb2

Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice

20 Sit-Ups

40 Mountain Climbers

80 Single Unders

Cardio Choice Until End…

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

15 Glute Bridges

12 Supermans

10 Tuck Jumps

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (AMRAP – Reps)

3 SETS

1:00 – DB Power Cleans

2:00 – Burpees

3:00 – Cardio Choice*

*Increase Cardio Pace Every Minute…

Min 1 – EZ

Min 2 – Moderate

Min 3 – Hard

-Rest 1:00 b/t Sets-

(Score is Reps)

Finisher + CFPMOBILITY

Metcon (No Measure)

1 SET

:45 Plank

-:15 Rest-

:45 Side Plank (R)

-:15 Rest-

:45 Side Plank (L)

-:15 Rest-

:45 Plank

-:15 Rest-

1:00 Hollow Hold

(No Measure)

then…

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

FOCUS

High Glutes Mobilization

EQUIPMENT

Wall, Ball

https://vimeo.com/452044557/e7db1086af