• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

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

Stay in the Loop!

Enter your email address to receive member only notices & offers.