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Cardio CrossFit WOD, October 13, 2020

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13 Oct, 2020

CFC 10.13.20

Metcon
EMOM x 12 mins:
1. 14 DB Push Press
2. 15/12 Cal Row
3. 15 DB Thrusters
4. 40 DUs / 60 Singles
Metcon (AMRAP – Rounds and Reps)
In 25 mins complete:
3000m Run
200 DUs / 400 Singles
In remaining time complete AMRAP of:
3,6,9,12, etc…
DB S2O (35/20)
DB Deadlifts (35/20)

You can break up the run and jump rope as you wish as long as you complete the designated total distance and reps. Then, in the remaining time, perform an AMRAP of the listed movements.

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins