Cardio CrossFit WOD, July 8, 2020

08 Jul, 2020

CFC 7.8.20

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 mins:
6 DB Deadlifts (35/20)
9 DB Hang Power Cleans
12 DB Push Press
15 Sit ups
400m Run (500m Row if raining)

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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

Cardio CrossFit WOD, July 8, 2020

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Cardio CrossFit WOD, July 8, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!