Cardio CrossFit WOD, June 28, 2021

28 Jun, 2021

CFC 6.28.21

Metcon

EMOM 10 mins
1. 15 DB Thrusters
2. 15 Ab Mat Sit Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 mins:
7 Wall Balls (20/14)
7 Burpee Box Jumps (24/20)
14 Unbroken DUs / 28 Unbroken Singles

1K Run (Time)

Metcon

Complete 3 rounds of:
10 sec Hollow Hold
10/side Flutter Kicks
10/side Scissor Kicks
10 sec Hollow Hold

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs