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Cardio CrossFit WOD, July 8, 2021

08 Jul, 2021

CFC 7.8.21

Metcon (Time)
AQAP complete 3 rounds of:
20/leg OH Walking Lunges (25/15)
400m Run

Time Cap: 10 mins

Rest 2 Minutes
Metcon (Time)
AQAP complete 3 rounds of:
20 Ring Rows
20 HR Push Ups

Time Cap: 10 mins

Rest 2 Minutes
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls
60 DUs / 100 Singles

Time Cap: 10 mins

Rest 2 Minutes
Metcon
Complete 3 rounds of:
10 Plank Thrusts
10 Travelling Planks
10/side Cross Body Mountain Climbers
20 sec Plank Hold

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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