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Cardio CrossFit WOD, July 14, 2021

14 Jul, 2021

CFC 7.14.21

Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
20 Hollow to Crunch
20 Air Squats
20 Travelling Planks
20 Alternating Single Leg V-Ups
20 High Knees
20 Supermans
20 Cross Body Mountain Climbers
20 Russian Twists
20 Bicycles
200m Run
Rest 1 min
Metcon (Time)
AQAP complete 4 rounds of:
6 Box Jumps
8 Push Ups
10 T2B
12 Burpees

Time Cap: 14 mins
Metcon (Time)
AQAP complete:
50 Hollow to Crunch

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins