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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

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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