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Cardio CrossFit WOD, September 25, 2021

25 Sep, 2021

CFC 9.25.21

Metcon
EMOM x 9 mins:
1. 100m Run
2. 8 Down Ups
3. 10 Spiderman Lunges with Thoracic Twist
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 15 mins of:
A – 15/11 Cal Row or 10/8 Cal Assault Bike
B – Amrap of:
10 Plate Ground to Overhead (45/25)
10 Burpees to Plate
10 Plate OH Lunges
10 Plate Off Set Push Ups (5 per side)

Partners switch when AMRAP is finished.
Your rest comes after you complete the Row or Bike
Dumbbell Dumb and Dumber (Time)
AQAP complete 30 rounds of:
1 DB Squat Clean (35/20)
1 DB Hang Squat Clean
1 DB Thruster
Metcon
AMRAP x 3 mins:
3 Tuck Jumps / 6 Jumping Jacks
6 Pike Compressions

Archives Previous WODs
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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