Q Day 9 – 3/25/20

CFD – Distinction @Home

Warm-up and workout briefing video

https://youtu.be/SZnN_5ajZZw

Warm-up

Warm-up (No Measure)

2 Rounds

:20 High knees

:20 Butt kicks

:20 Skips

————-

Mobility

20x Iron cross

20x Scorpion

10E Cat/Camel

-3sec hold each position

Metcon

Metcon (Time)

For time:

100 Sit-ups

*EMOM perform 10 burpees, in remaining time max sit-ups

Accessory

Metcon (No Measure)

4 Sets

15-20E DB side bends

8-10E SA Bent over row

-tempo: 3sec hold/3sec negative

Max effort push-ups

-Rest 1:00-1:30

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