Cardio CrossFit WOD, October 2, 2020

02 Oct, 2020

CFC 10.2.20

Metcon

EMOM x 20 mins:
1. 20/16 Cal Row
2. Rest

Metcon

Every 90 sec for 12 mins (8 rds):
8 DB Bent Over Rows (35/20)
8 DB Clean & Jerks
8 DB Deficit Push Ups
8 V-Ups

TABATA Hollow Hold / Plank

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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