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Cardio CrossFit WOD, August 27, 2021

27 Aug, 2021

CFC 8.27.21

Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
5 Burpees
10 Hand Release Push ups
15 Air Squats
20 Alternating Lunges (10/leg)
Metcon (Time)
AQAP complete:
50-40-30-20-10 DUs / 2 x Singles
10 Renegade Rows (35/20) each round
25-20-15-10-5 DB Deficit Push Ups
100m Run after each round

Time Cap: 15 mins
Metcon
EMOM x 5 mins:
10 sec Plank Hold
5 Travelling Planks
10 sec Plank Hold
5/side Plank Hold Shoulder Taps

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips