Cardio CrossFit WOD, September 8, 2020

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 - 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