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Cardio CrossFit WOD, June 19, 2021

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19 Jun, 2021

CFC 6.19.21

Metcon (Time)
Partner Cal Row Sprint
25-20-15-10-5

Time Cap: 12 mins
(A completes 25 calories then B completes 25 calories, etc…)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins of:
12 Alternating DB Snatches (35/20)
6/arm Single Arm Renegade Row with Push Up
3/side Single Arm DB Thrusters (35/20)
100m Run

A completes full round while B rests, then switch
Metcon (Time)
AQAP complete 4 rounds of:
4 Progressive Burpee Complex
(Down Up – No Jump Burpee – Burpee – Burpee with Tuck Jump)
300m Run (To the wall with TOPS sign and back)

Time Cap: 12 mins
Metcon (Time)
AQAP complete 20 of the following:
1/side Flutter Kick
1 Toe Touch
1/side Scissor Kick
1 Toe Touch
Once completed 20 reps perform 1 min cumulative Hollow Hold

Time Cap: 6 mins

Archives Previous WODs
Daily Workout - Mon, May 29
Metcon

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