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Cardio CrossFit WOD, October 7, 2020

07 Oct, 2020

CFC 10.7.20

Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
200m
16 Alternating Jumping Lunges
Metcon (Time)
AQAP complete 3 rounds of:
12 DB Front Squats (35/20)
9 Strict Pull Ups / Ring Rows / DB Rows
6 Burpees
50ft Bear Crawl or 50 Mountain Climbers

Time Cap: 15 mins
Metcon
EMOM x 5 mins:
10 Flutter Kicks
10 sec Hollow Hold
10 Scissor Kicks
10 sec hollow Hold

Archives Previous WODs
5.17.22
Metcon
200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart
Metcon
5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar
Metcon (4 Rounds for reps)
Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest
Metcon (Calories)
In 10 mins with a partner complete Max Calories on Assault Bike or Row
Divide work as desired where one works while other rests
Metcon
Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

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