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Cardio CrossFit WOD, July 3, 2020

03 Jul, 2020

CFC 7.3.20

Metcon (Time)
AQAP complete:
100 Burpees over DBs
Every 2 mins perform 6 DB Swings
50 DB Squat Snatches (or Squat Cleans if mobility is an issue)
100 DUs/ 200 Singles
Every time you break complete 4 Burpees

Time Cap: 25 mins
Metcon
EMOM x 8 mins:
1. 50 sec Plank Hold
2. Max V-Ups
3. 25 sec Side Plank/side
4. Max Bicycle Crunches

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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