Cardio CrossFit WOD, May 27, 2021

27 May, 2021

CFC 5.27.21

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 mins:
12 Jumping Lunges
20 Sit Ups
100m Run

Rest 3 Mins

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 mins:
10 Alternating DB Snatches (35/20)
20 Box Jumps (24/20)
10 Cal Row

Metcon (Time)

AQAP complete:
30 KB Swings
30 Burpees over KB
100ft Goblet Lunge, Lunge, Squat
30 T2B
30 Single Arm Push Press (Right)
30 Single Arm Push Press (Left)

Time Cap: 15 mins

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Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

Cardio CrossFit WOD, May 27, 2021

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