Cardio CrossFit WOD, October 4, 2021

04 Oct, 2021

CFC 10.4.21

Metcon

EMOM x 20 mins of:
1. 20/16 Cal Row
2. 12 Alt DB Snatches (35/20)
3. 20/16 Cal Row
4. 15 Wall Balls (20/14)

Metcon

Complete 4 rounds of:
45 sec Wall Plank
60 sec Side Plank (right)
60 sec Side Plank (left)
10 Push Up + Shoulder Tap each Shoulder
20 Prone Thumb Raise with a 1 sec pause at top

Time cap: 15 mins

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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

Cardio CrossFit WOD, October 4, 2021

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