Cardio CrossFit WOD, August 20, 2020

20 Aug, 2020

CFC 8.20.20

There will be no 5:45pm Cardio Class today!

Metcon

Complete 3 rounds of:
10 Bulgarian Split Squats + 10 sec hold at parallel (Right)
10 Bulgarian Split Squats + 10 sec hold at parallel (Left)
20 sec Oblique Dips + 20 sec Hold (Right)
20 sec Oblique Dips + 20 sec Hold (Left)
10/side Box Step Ups
20 Supermans

Time Cap: 15 mins

Metcon (Time)

AQAP complete:
60 Banded Box Hamstring Curls (30 per leg)
600m Run
50 Alternating Jumping Lunges
400m Run
40 Hand Release Push Ups
200m Run

Time Cap: 15 mins

Metcon (Time)

Complete 3 rounds of:
20 Alternating Lunge Steps
15 Travelling Planks
20 Alternating Lunge Steps
20 Cross Body Alt Mountain Climbers (L+R=1)

Time Cap: 10 mins

Archives

Previous WODs

Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

Cardio CrossFit WOD, August 20, 2020

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