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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
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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