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Cardio CrossFit WOD, June 17, 2020

17 Jun, 2020

CFC 6.17.20

Metcon (Time)
AQAP complete:
100 DUs / 200 Singles
50 Sit ups
50 Goblet Lunges (Single DB or KB)
50 Bent Over Rows (Single DB or KB)
50 Burpees Over DB or KB
50 Bent Over Rows (Single DB or KB)
50 Goblet Lunges (Single DB or KB)
50 Sit ups
100 DUs / 200 Singles

Time Cap: 25 mins
Metcon
AQAP complete:
100 Alternating Mountain Climbers

Left Knee to Right Elbow, Right Knee to Left Elbow, etc…

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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