Cardio CrossFit WOD, October 16, 2021

16 Oct, 2021

CFC 10.16.21

Metcon (Time)

Cal Row Sprint
25-20-15-10-5

Time Cap: 12 mins
Alternate back and forth with a partner where one works while the other rests. A completes 25 Cals then B completes 25 Cals…etc…

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 20 mins of:
12 Alternating DB Snatches (35/20)
6/arm Single Arm Renegade Row with Push Up
3/side Single Arm DB Thrusters (35/20)

A completes full round while B rests, then switch

Metcon (Time)

AQAP complete 4 rounds of:
4 Progressive Burpee Complex
Down Up – No Jump Burpee – Burpee – Burpee with Tuck Jump
200m Run

Time Cap: 12 mins

Metcon

AQAP complete 20 of the following:
1/side Flutter Kick
1 Toe Touch
1/side Scissor Kick
1 Toe Touch
Once completed 20 reps perform 1 min cumulative Hollow Hold

Time Cap: 6 mins

Archives

Previous WODs

5.23.22

Metcon

2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)

Back Squat (Complete 4 sets of 5 reps at T22X1)

In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM

Metcon

For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)

Metcon

Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

Cardio CrossFit WOD, October 16, 2021

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Cardio CrossFit WOD, October 16, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!