Cardio CrossFit WOD, November 3, 2020

03 Nov, 2020

CFC 11.3.20

Metcon

EMOM x 9 mins of:
1. 15 DB Front Squats
2. 30 Sec Plank Hold
3. 20 Banded Pull Aparts

Metcon

Complete 3 rounds of:
10 DB Bench Press
10 One Arm DB Bent Over Rows (each arm)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 mins:
10 KB Swings (53/35)
10 Box Jumps (24/20)
10 Ring Dips / Box Dips
100m Run

Metcon

EMOM x 5 mins:
10 Flutter Kicks
10 Scissor Kicks
10 Alt Single Leg V-Ups
10 sec Hollow Hold

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Previous WODs

Daily Workout - Wed, Mar 22

Metcon

2 mins Hip 90/90 Stretch

Then 3 mins of 20 secs on, 10 secs rest of the cardio machine of your choice (bike, rower, jump rope)

Then 3 mins of 20 secs on, 10 secs rest of:

Burpee Step Ups

Hollow Hold

Metcon

Every 4 mins x 24 mins:

1. 600m Run or 40/30 - 30/23 - 20/15 Cal Assault Bike or 700/600m - 500/400m Row

2. 20 Burpee Box Jump Overs (24/20) +15-20 T2B / Hanging Knee Raises

The time cap for each interval is 3 mins. Push it hard on the cardio piece. If you are completing the cardio in less than 2 mins, then choose harder option.

The focus is on the cardio today. Try and remain consistent throughout the 24 mins.

Metcon

In 12 mins complete 3 sets of:

6/side Glute Bridge Alternating DB Bench press

8/side Alternating Top Hold DB Bent Over Row

15 DB Reverse Flys

Rest up to 90 secs

Try to use the same DBs for the first 2 movements!

On the Reverse Flys go light and control your decent in 2 secs.

Optional Extra Work

Every 90 secs x 15 mins (10 rounds):

3-4 Hang Power Snatch at 70% of your 1RM + 3 High Box Jumps

Cardio CrossFit WOD, November 3, 2020

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