Cardio CrossFit WOD, September 14, 2021

14 Sep, 2021

CFC 9.14.21

Metcon (Time)

AQAP complete 10 rounds of:
4 Burpees
8 Push Ups
12 Squats
16 Mountain Climbers
20 Jumping Jacks

Time Cap: 15 mins

Metcon

EMOM x 18 mins:
1. 6 Devil’s Press (35/20)
2. 15/10 Cal Assault Bike
3. Rest

TABATA Hollow Hold / Plank

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Previous WODs

5.18.22

Metcon

200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down

Shoulder Press (Weight)

In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs

Metcon (Time)

AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises

Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.

Metcon

IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs

Metcon

Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

Cardio CrossFit WOD, September 14, 2021

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Cardio CrossFit WOD, September 14, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!