Cardio CrossFit WOD, August 13, 2020

13 Aug, 2020

CFC 8.13.20

Metcon

EMOM x 8 mins:
1. 50 Jumping Jacks
2. 10 Walk Outs to Push Up
3. 10 Alt Spiderman Lunges with Thoracic Twist
4. 10 WTY Stretches

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 mins:
400m Run
30 Wall Balls
20 Ring Rows
10 Burpees

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Previous WODs

Daily Workout - Mon, May 29

Metcon

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post