Cardio CrossFit WOD, June 24, 2021

24 Jun, 2021

CFC 6.24.21

Metcon

EMOM x 16 mins:
1. 8/side DB Bulgarian Split Squats
2. 8/side DB Single Leg Deadlifts
3. 10 Down Ups
4. 200m Run
5. Rest

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 mins:
6 Devil’s Press Right (35/20)
6 Devil’s Press Left (35/20)
12 DB Goblet Squats
24 DUs / 48 Singles

TABATA Hollow Hold / Plank

Archives

Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs