Cardio CrossFit WOD, October 7, 2021

07 Oct, 2021

CFC 10.7.21

Metcon

EMOM x 30 mins:
1. 12 Slam Balls / Med Ball Slams
2. 12/9 Cals Assault Bike
3. 12 Burpees
4. 12/side Alternating Jumping Lunges
5. 12/9 Cal Row

Metcon

AQAP complete 3 rounds of:
10 Hollow to Crunch
10 Flutter Kicks
10 Scissor Kicks
20 sec Hollow Hold

Time Cap: 6 mins
No rest between movements.
Rest as needed in between rounds.

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