Cardio CrossFit WOD, July 23, 2021

23 Jul, 2021

CFC 7.23.21

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 5 mins:
10 Cal Row
8 Box Jumps

Partners complete full round before swithing

Rest 90 secs

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 4 mins:
8 Cal Row
6 DB Box Step Ups

Partners complete full round before switching

Rest 90 secs

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 3 mins:
6 Cal Row
4 Burpee Box Jump Overs

Parntners complete full round before switching

Metcon (Time)

AQAP complete:
100/85 Cal Row

Archives

Previous WODs

6.23.22

Metcon

For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run

Shoulder Press (In a 10 min window: 12-10-8 (TX120))

Metcon

5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)

Metcon (AMRAP - Rounds and Reps)

Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises

A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round

Metcon

IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)

Metcon

Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

Cardio CrossFit WOD, July 23, 2021

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Cardio CrossFit WOD, July 23, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!