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Cardio CrossFit WOD, June 9, 2021

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09 Jun, 2021

CFC 6.9.21

Complete 3 rounds of 9 mins each of:
1000m Row or 800m Run
Then 3 sets of:
10 Tuck Jumps (Jump Squats)
10 Push Ups
10 Air Squats *
(Rest the remainder of the 9 mins)

Do the 1st round with Air Squats, 2nd round with Jump Squats and 3rd round with Jumping Lunges
EMOM x 5 mins:
10 Alt Single Leg V-Ups
10 sec Hollow Hold
5 V-Ups
Rest remaining time in each minute

Archives Previous WODs
Daily Workout - Mon, May 29

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post