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Cardio CrossFit WOD, August 7, 2021

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07 Aug, 2021

CFC 8.7.21

The Row Boat (Time)
AQAP complete:
5000m Row
50 Front Squats (95/65)
60 Box Jumps (24/20)

The divide the rowing and reps as desired. While one is working, the other is holding a Plank or Hollow. If either is broken partners have to switch.

Time Cap: 35 mins

Suggested Rx:
FS – 75/55(BB) or 35/20(DB)
Box – 24/20

Metcon
Complete 3 sets of:
10 Dragon Thrusts (3 sec lower)
20 V-Ups (Hollow to Crunch – Sit Ups)
30 Flutter Kicks
16 Russian Twists (slow and controlled)
Rest as needed

Time Cap: 10 mins

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins