Cardio CrossFit WOD, August 8, 2020

08 Aug, 2020

CFC 8.8.20

Metcon (Time)

AQAP complete:
10 Push Ups
800m Run
20 Burpees
10 Push Ups
600m Run
30 DUs / 60 Singles
20 Burpees
10 Push Ups
400m Run
40 Air Squats
30 DUs / 60 Singles
20 Burpees
10 Push Ups
200m Run
50 Sit Ups
40 Air Squats
30 DUs / 60 Singles
20 Burpees
10 Push Ups

Time Cap: 35 mins

Metcon

Complete 5 sets of:
15 V-Ups
10 Tuck Ups
20 sec Hollow Hold

Unbroken sets, rest as needed between sets

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Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

Cardio CrossFit WOD, August 8, 2020

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