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Cardio CrossFit WOD, June 15, 2021

15 Jun, 2021

CFC 6.15.21

Metcon
For 10 mins at a warm up pace cycle through:
25ft PVC Pass Through Lunges
10 PVC Good Mornings
25ft PVC Pass Through Lunges
10 PVC Trunk Twists
25ft PVC Pass Through Lunges
10 PVC Side Bends
25ft PVC Pass Through Lunges
Metcon (Time)
AQAP complete 5 rounds of:
12 Renegade Rows
10 DB Deadlifts
8 DB Hang Cleans
6 DB Front Squats
4 DB Push Press
200m Run

Time Cap: 25 mins
Metcon
AQAP complete:
50 Hollow to Crunches

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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