Cardio CrossFit WOD, October 6, 2020

06 Oct, 2020

CFC 10.6.20

Metcon

For 10 mins at a warm up pace cycle through:
25ft PVC Pass Through Lunges
10 PVC Good Mornings
25ft PVC Pass Through Lunges
10 PVC Trunk Twists
25ft PVC Pass Through Lunges
10 PVC Side Bends
25ft PVC Pass Through Lunges

Metcon (Time)

AQAP complete 5 rounds of:
12 Renegade Rows
10 DB Deadlifts
8 DB Hang Cleans
6 DB Front Squats
4 DB Push Press
200m Run

Time Cap: 25 mins

Metcon (Time)

AQAP complete:
50 Hollow to Crunches

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Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

Cardio CrossFit WOD, October 6, 2020

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