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Cardio CrossFit WOD, June 25, 2020

25 Jun, 2020

CFC 6.25.20

Fight Gone Bad-ish (3 Rounds for reps)
Complete 3 rounds of 1 min at each exercise:
Wall Balls (20/14)
DB Power Cleans (35/20)
Box Jumps (24/20)
DB Push Press (35/20)
Calorie Row
Rest
1/2 Back to Business (Time)
10-8-6-4-2
Pull Ups / Ring Rows
20-16-12-8-4
Push Ups
30-24-18-12-6
Calorie Assault Bike / Rower

Time Cap: 20 mins

Archives Previous WODs
Daily Workout - Thu, Nov 24
Metcon

200m Run

Complete 3 sets of:

8/side Banded External Rotations (elbow to trunk)

8/side Banded External Rotation (elbow high)

8 Narrow Push Ups

8 Empty Barbell Bench Press (building through sets)

Bench Press (Complete 5 sets of 5 reps at: 60-70-75-80-85% of 1RM)
Bench Press (Complete 1 set for max reps at 95% of 1RM)
Metcon (Calories)

Partner AMRAP x 20 mins:

A - Max Calorie Assault Bike / Rower

B - Complete 2 sets of the following:

5 Deficit HSPUs / Kipping HSPUs / DB Press / Push Ups

10 C2B Pull Ups / Pull Ups / Ring Rows

15 Air Squats

Switch when 2 sets are complete.

Metcon

Complete 2 sets of:

20 Alternating DB Curls

Optional Extra Work

AQAP complete:

30 Push Ups

15 Wall Walks

10 Rope Climbs

15 Wall Walks

30 Push Ups

 

Complete 3 sets of:

15 DB Reverse Flys

15 Incline Bench Prone Trap Raises

Rest 2 mins

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