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Cardio CrossFit WOD, September 18, 2021

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18 Sep, 2021

CFC 9.18.21

Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 10 mins of Run for Distance:
400m Sprint each then
200m Sprint each then
start over to 400m…..
One works while the other rests
Metcon (4 Rounds for reps)
Complete 4 rounds for reps of:
1 min Push Ups
1 min DB Clean & Jerks (35/20)
1 min Renegade Rows (35/20)
1 min DB Squat Cleans (35/20)
1 min Rest
California Roll (Time)
30-20-10-20-30
Alternating DB Snatches (35/20)
DB Goblet Squats
DB Weighted Hollow to Crunch

Time Cap: 20 mins

Archives Previous WODs
Daily Workout - Thu, Jun 1
Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs