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Cardio CrossFit WOD, September 17, 2021

17 Sep, 2021

CFC 9.17.21

Metcon (Time)
AQAP complete:
600m Run
20 DB Push Press (35/20)
400m Run
15 DB Push Press (35/20)
200m Run
10 DB Push Press (3520)

Time Cap: 10 mins
Metcon (3 Rounds for reps)
Back to Back AMRAPS

AMRAP x 5 mins:
15/13 Cal Asault Bike
10 Box Jump Overs (24/20)
AMRAP x 5 mins:
15/13 Cal Assault Bike
10 Pull Ups
AMRAP x 5 mins:
15/13 Cal Assault Bike
10 DB Strict press (35/20)

Metcon
EMOM x 5 mins:
10 Flutter Kicks
10 Scissor Kicks
10 sec Hollow Hold

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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