Cardio CrossFit WOD, July 16, 2020

16 Jul, 2020

CFC 7.16.20

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 mins:
400m Run
10 Push Ups
10 Jumping Lunges
10 Burpees
10 Jumping Air Squats
10 Sit Ups

Metcon

AQAP complete:
5/side Single Leg V-Ups
10 V-Ups
15 Side Plank Thrusts (L)
20 Mountain Climbers
15 Side Plank Thrusts (R)
30 Toes to Hands
15 Side Plank Thrusts (L)
20 Mountain Climbers
15 Side Plank Thrusts (R)
10 V-Ups
5/side Single Leg V-Ups

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Previous WODs

5.18.22

Metcon

200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down

Shoulder Press (Weight)

In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs

Metcon (Time)

AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises

Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.

Metcon

IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs

Metcon

Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

Cardio CrossFit WOD, July 16, 2020

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Cardio CrossFit WOD, July 16, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!