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Cardio CrossFit WOD, October 21, 2020

21 Oct, 2020

CFC 10.21.20

Metcon
EMOM x 15 mins:
1. 40 DUs / 80 Singles
2. 10 Down Ups
3. 8 Walk Outs to Push Up
4. 200m Run
5. Rest
Metcon (Time)
AQAP complete 3 rounds of:
30 Push Ups
30 Alternating DB Snatches (35/20)

Rest 2 mins

AQAP complete 2 rounds of:
40 Sit Ups
40 DB Push Press (35/20)

Rest 2 mins

AQAP complete
100 Squats
200 Jumping Jacks

Time Cap: 25 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