Cardio CrossFit WOD, September 10, 2021

10 Sep, 2021

CFC 9.10.21

Metcon

EMOM x 12 mins:
1. 45 secs DUs
2. 45 secs Rope Pass Through Lunges
3. 45 secs Wide Leg Good Mornings
4. 45 secs Walk Out to Plank and Jump In

Metcon (Time)

AQAP complete:
15 DB Push Press (50/35)
25 DB Deadlifts
500m Row
12 DB Push Press
20 DB Deadlifts
400m Row
9 DB Push Press
15 DB Deadlifts
300m Row

Time Cap: 12 mins

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 mins:
5 Strict Pull Ups / Ring Rows
10 Burpees

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs