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Cardio CrossFit WOD, October 12, 2021

12 Oct, 2021

CFC 10.12.21

Metcon
For 10 mins at a warm up pace cycle through:
25ft PVC Pass Through Lunges
10 PVC Good Mornings
25ft PVC Pass Through Lunges
10 PVC Trunk Twists
25ft PVC Pass Through Lunges
10 PVC Side Bends
25ft PVC Pass Through Lunges
Metcon (Time)
AQAP complete 5 rounds of:
12 Renegade Rows
10 DB Deadlifts
8 DB Hang Cleans
6 DB Front Squats
4 DB Push Press
200m Run

Time Cap: 25 mins
Metcon (Time)
AQAP complete:
50 Hollow to Crunches

Archives Previous WODs
Daily Workout - Thu, Nov 24
Metcon

200m Run

Complete 3 sets of:

8/side Banded External Rotations (elbow to trunk)

8/side Banded External Rotation (elbow high)

8 Narrow Push Ups

8 Empty Barbell Bench Press (building through sets)

Bench Press (Complete 5 sets of 5 reps at: 60-70-75-80-85% of 1RM)
Bench Press (Complete 1 set for max reps at 95% of 1RM)
Metcon (Calories)

Partner AMRAP x 20 mins:

A - Max Calorie Assault Bike / Rower

B - Complete 2 sets of the following:

5 Deficit HSPUs / Kipping HSPUs / DB Press / Push Ups

10 C2B Pull Ups / Pull Ups / Ring Rows

15 Air Squats

Switch when 2 sets are complete.

Metcon

Complete 2 sets of:

20 Alternating DB Curls

Optional Extra Work

AQAP complete:

30 Push Ups

15 Wall Walks

10 Rope Climbs

15 Wall Walks

30 Push Ups

 

Complete 3 sets of:

15 DB Reverse Flys

15 Incline Bench Prone Trap Raises

Rest 2 mins

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