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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

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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