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Cardio CrossFit WOD, June 16, 2021

16 Jun, 2021

CFC 6.16.21

Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
200m
16 Alternating Jumping Lunges
Metcon (Time)
AQAP complete 3 rounds of:
12 DB Front Squats (35/20)
9 Strict Pull Ups / Ring Rows / DB Rows
6 Burpees
50ft Bear Crawl or 50 Mountain Climbers

Time Cap: 15 mins
Metcon
EMOM x 5 mins:
10 Flutter Kicks
10 sec Hollow Hold
10 Scissor Kicks
10 sec hollow Hold

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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