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Cardio CrossFit WOD, October 20, 2020

20 Oct, 2020

CFC 10.20.20

Metcon
TABATA
Jumping Jacks
Wide Leg Good Mornings
Wide Leg Walk Outs to Push Up
Spiderman Lunge with a twist
Metcon (Time)
AQAP with a Partner complete:
400m Run (Together)
100 DB Deadlifts (35/20)
50 T2B/Hanging Knee Raises
100 OH Walking Lunge Steps (25/10 plate)
50 Cal Row
100 DB Thrusters (35/20)
400m Run (Together)

Time Cap: 25 mins

Divide all reps equally except for run which is done together.

Metcon
TABATA
Side Star Plank Left
Side Star Plank Right

Archives Previous WODs
Daily Workout - Thu, Nov 24
Metcon

200m Run

Complete 3 sets of:

8/side Banded External Rotations (elbow to trunk)

8/side Banded External Rotation (elbow high)

8 Narrow Push Ups

8 Empty Barbell Bench Press (building through sets)

Bench Press (Complete 5 sets of 5 reps at: 60-70-75-80-85% of 1RM)
Bench Press (Complete 1 set for max reps at 95% of 1RM)
Metcon (Calories)

Partner AMRAP x 20 mins:

A - Max Calorie Assault Bike / Rower

B - Complete 2 sets of the following:

5 Deficit HSPUs / Kipping HSPUs / DB Press / Push Ups

10 C2B Pull Ups / Pull Ups / Ring Rows

15 Air Squats

Switch when 2 sets are complete.

Metcon

Complete 2 sets of:

20 Alternating DB Curls

Optional Extra Work

AQAP complete:

30 Push Ups

15 Wall Walks

10 Rope Climbs

15 Wall Walks

30 Push Ups

 

Complete 3 sets of:

15 DB Reverse Flys

15 Incline Bench Prone Trap Raises

Rest 2 mins

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