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Cardio CrossFit WOD, June 19, 2020

19 Jun, 2020

CFC 6.19.20

Metcon (Time)
AQAP complete 2 rounds of:
400m Run
20 Alternating Lunge to High Knee
400m Run
40 Alternating Shoulder Taps

Pause for 1 sec at the top of each rep
Metcon (Time)
AQAP complete 6 rounds of:
10 DB Cleans
10 V-Ups
30 DUs / 60 Singles
4 Burpees
30 DUs / 60 Singles
4 Burpees

TABATA Pike Compression Hold

Archives Previous WODs
5.17.22
Metcon
200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart
Metcon
5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar
Metcon (4 Rounds for reps)
Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest
Metcon (Calories)
In 10 mins with a partner complete Max Calories on Assault Bike or Row
Divide work as desired where one works while other rests
Metcon
Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

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