Cardio CrossFit WOD, June 8, 2021

08 Jun, 2021

CFC 6.8.21

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 mins of:
25 Lateral Hops
12/side Single Leg Glute Bridges
10 Straight Leg Sit Ups
25 Lateral Hops
9 No Push Up Burpees
10 Straight Leg Sit Ups
25 Lateral Hops
6 Clapping Push Ups
10 Straight Leg Sit Ups

DB Jack (Cardio) (AMRAP – Rounds and Reps)

AMRAP x 15 mins of:
10 DB Push Press (50/35)
10 Russian KB Swings (70/53)
10 Box Jumps (24/20)
100m Run

Metcon

TABATA
Side Plank (left)
Mountain Climbers
Side Plank (right)
Plank Thrusts

Archives

Previous WODs

6.27.22

Metcon

200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches

Metcon

Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs

Metcon

EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees

Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.

Metcon

IN CLASS MOBILITY
90 secs/side Banded Lat Stretch

Metcon

Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

Cardio CrossFit WOD, June 8, 2021

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Cardio CrossFit WOD, June 8, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!