Cardio CrossFit WOD, July 20, 2020

20 Jul, 2020

CFC 7.20.20

Metcon (Time)

AQAP complete 5 rounds of:
11 Lunge, Lunge, Squat
7 Burpees
400m Run

Time Cap: 20 mins

Metcon (Time)

AQAP complete:
400m Run
50 Sit Ups
100 DUs / 200 Singles (100 Jumping Jacks)
100 Flutter Kicks (L+R=1)
400m Run
50 V-Ups / Hollow to Crunch

Time Cap: 15 mins

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

Cardio CrossFit WOD, July 20, 2020

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Cardio CrossFit WOD, July 20, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!