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Cardio CrossFit WOD, July 23, 2020

23 Jul, 2020

CFC 7.23.20

Metcon
Complete 3 rounds of 30 secs at each movement of:
Jump Rope
Pass Through Lunges with rope
Walk Outs to Push Up
Alternating Spiderman Lunge with Thoracic Twist
Metcon (AMRAP – Rounds and Reps)
AMRAP x 23 mns:
20 Jump Squats / Squats
20 Hollow to Crunch / Knee Tucks
20 Down Ups
20 DUs / 40 Singles / 20 Jumping Jacks
20 Mountain Climbers (L+R=1)
20 Alternating Reverse Lunges
200m Run
Metcon (Time)
AQAP complete:
10/side Single Leg V-Ups
20 V-Ups
30 sec Hollow Hold
20 V-Ups
10/side Single Leg V-Ups

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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