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Cardio CrossFit WOD, October 10, 2020

10 Oct, 2020

CFC 10.10.20

Metcon (Time)
Partner Cal Row Sprint
25-20-15-10-5
Alternate back and forth with a partner where one works
while the other rests

Time Cap: 12 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 mins of:
12 Alternating DB Snatches (35/20)
6/arm Single Arm Renegade Row with Push Up
3/side Single Arm DB Thrusters (35/20)

A completes full round while B rests, then switch
Metcon (Time)
AQAP complete 4 rounds of:
4 Progressive Burpee Complex
Down Up – No Jump Burpee – Burpee – Burpee with Tuck Jump
300m Run (To the wall with TOPS sign and back)

Time Cap: 12 mins
Metcon (Time)
AQAP complete 20 of the following:
1/side Flutter Kick
1 Toe Touch
1/side Scissor Kick
1 Toe Touch
Immediately after completing your 20th rep perform 1 min cumulative Hollow Hold!

Time Cap: 6 mins

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips