Cardio CrossFit WOD, September 29, 2020

29 Sep, 2020

CFC 9.29.20

Metcon

AMRAP x 15 mins of:
25 Lateral Hops
12/side Single Leg Glute Bridges
10 Straight Leg Sit Ups
25 Lateral Hops
9 No Push Up Burpees
10 Straight Leg Sit Ups
25 Lateral Hops
6 Clapping Push Ups
10 Sraight Leg Sit Ups

DB Jack (AMRAP – Rounds and Reps)

AMRAP x 20 mins of:
10 DB Push Press (50/35)
10 Russian KB Swings (70/53)
10 Box Jumps (24/20)

Metcon

TABATA
Side Plank (left)
Mountain Climbers
Side Plank (right)
Plank Thrusts

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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

Cardio CrossFit WOD, September 29, 2020

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