Cardio CrossFit WOD, September 2, 2020

02 Sep, 2020

CFC 9.2.20

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 mins:
400m run
3 Navy Seals
10 Air Squats
15 Sit Ups

Navy Seals are:
Down for Push Up, Left Knee to Left Elbow, Push Up, Right Knee to Right Elbow, Push Up, Jump and Clap

Metcon

EMOM x 16 mins:
1. Tuck Ups / Hollow to Crunch
2. Renegade Rows (35/20)
3. Supermans (either up and down or hold)
4. DB Thrusters (35/20)

Work for 40-45 secs each min

Metcon

Complete 5 sets of:
10 Diamond Push Ups
10 Lying Leg Raises

Archives

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