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Cardio CrossFit WOD, September 8, 2020

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08 Sep, 2020

CFC 9.8.20

Metcon
Complete 3 rounds of:
100m Run
10 Spiderman Lunges with a Thoracic Twist
10 Cossack Squat Stretches
5 Down Ups
Metcon (Time)
AQAP complete:
15 DB Ground to Overhead -Single DB (50/35)
25 Air Squats
800m Run
12 DB G2O
20 Air Squats
400m Run
9 G2O
15 Air Squats
200m Run

Time Cap: 15 mins
Metcon (Time)
10-8-6-4-2
Strict Pull Ups / Ring Rows
15/10 Push Ups after each set

Rest 3 mins

2-4-6-8-10
Strict Pull Ups / Ring Rows
15/10 Push Ups after each set

Time Cap: 15 Mins

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins