*Spring Events at CVCF HERE

**Sugar Spreading the Love of the “Hawks” Workout HERE

WOD:

1a) 0:00 – 10:00 – 10 minutes Max Calories Ski/Bike/Row/Run:

30 seconds Easy/Moderate

30 seconds Hard/Sprint

Accumulate as many calories as possible sticking to a pattern of trying to maintain a low-to-moderate pace for 30 seconds and then a high effort pace for 3 seconds.

1b) 12:00 – 22:00 – 10 minute AMRAP:

9/side Single Arm Dumbbell Front Squat 25/15

15 Box Jumps 24/20

21 V-Ups

Scale as needed. For the Squat perform all reps on 1 side before switching to the other side.

1c) 24:00 – 34:00 – 10 minute AMRAP:

10 Push-ups

20 Abmat Sit-ups

30 Dumbbell Goblet Box Step-ups 25/15

Scale as needed. Step-ups alternate legs every rep. Step-ups done at whatever height you used to Box Jump on.

Extra Work:

2) 3 rounds for Quality:

10 Medball Good Morning

10/side Single Leg Reverse Hyper

10 Banded Pull Throughs

As it says, for quality, not for time. Move through at whatever pace feels appropriate to you and rest as needed as you work through each movement.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE