*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 Overhead Squats 50/35

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 50/35

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

Extra Work:

2) Handstand Negatives: 4 sets of 4

Rest 90-120 seconds between sets. If you’re proficient in Handstand Push-ups then perform these in a deficit to work on increased range of motion.

3) Banded Face Pulls: 100 Reps

Break-up as needed. Focus on position and activation, not speed.

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