Cardio CrossFit WOD, June 8, 2020

08 Jun, 2020

CFC AHW 6.8.20

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Metcon

Complete 3 rounds of:
10 DUs
10 Wide Leg Good Mornings
10 Spiderman Lunges with Thoracic Twist

Metcon

Every 90 secs x 10 rds (15 mins):
24 DUs
12 V-Us
6 Down Ups

Metcon (Time)

AQAP complete:
50 DUs
25 Strict Press
50 Mountain Climbers
25 Push Press
50 Lunges
25 Push Jerks
50 DUs
Can Sub Jumping Jacks for DUs

Time Cap: 10 mins

Metcon

AQAP complete:
100 Flutter Kicks (L+R=1)
80 Russian Twists (Total)
60 Scissor Kicks (Over+Under=1)
40 sec Hollow Hold
20 Candlestick Rolls/Reverse Burpees

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Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

Cardio CrossFit WOD, June 8, 2020

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